It is possible to get a good night’s sleep without the pills. Below are 5 sleep strategies you can try to sleep better.

1. Stop smoking

The substance found in cigarettes, nicotine prevents your from falling asleep. Studies have shown that smokers, tend not to sleep well compared to non-smokers. This is because smoking can affect your breathing and worsen sleep apnea.

2. Prepare to Sleep

Be sure to turn off your mobile phone, internet, computers and television at least an hour before you go to sleep. Go for relaxing and quiet activities before you sleep.

3. Cut caffeine

This includes tea, cola and coffee. You should stay away from caffeine before bedtime. Caffeine stays in your system for at least 8 hours.

4. Drink milk

Drink milk instead before you go to sleep. Alcohol levels drop a few hours after you drink and this is a signal for your body to wake up. So don’t drink wine at least 2 hours before your bedtime.

5. Black-Out

Make your bedroom as dark as possible. When you see light, it signals your brain that it’s time to wake up. Studies shows that even the light from your computer or mobile phones can disrupt your sleep and the production of melatonin.

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