Set aside time during the evening to create a to-do list, fill in your calendar with upcoming events, or write down any thoughts that are causing you worry. This may clear your mind of clutter and help you ease into sleep, Breus suggests.
Breus says he calls this technique a worry journal and note that it is very effective.
Set an alarm at night:
Setting an alarm to remind you when to go to bed is very helpful, said Dr. Breus.
Leave work at the office:
Set a time in the evening to power off-and leave your email for the next morning, Dr. Breus advices.
It may also boost productivity at work, he added.
Exercise earlier in the day:
Those who exercise early in the day rather than at night may enjoy the best quality sleep-and find it easier to shift their bedtime and waking times earlier, Dr. Breus asserted.
Start a routine:
Setting up a routine and sticking to it every night will train your body to anticipate sleep at that time, he suggested.
Go to bed when you're tired:
Do not push yourself to stay up later when the body feels tired. This might result in a temporary energy boost, but you won't feel so good the next day, Dr. Breus stated.