Here’s how to sleep well and effectively—well, to me it’s been effective. First step, free yourself of stress. That’s number one. Without that step, there’s no reason to go on with the next. Even if you exercise well and tire yourself out exercising, you won’t enjoy a good night sleep.
Stress Free. Don’t worry about anything. I know this is easier said than done. But you have to train yourself to learn how to forget about all worries at night and reserve them for tomorrow. As of tonight, relax and enjoy the night. Relax in bed. Forgetting about problems won’t make them go away. But at least it’s going to free you tonight for a good sleep. Think about nice things or spend time imagining how your dreams are coming true. Think about funny things or watch funny TV programs. I often do this and it works.
Lights Off. Turn off the light. Sleeping with a bright light overhead ruins sleep. It makes your brain think it’s not yet time to sleep so it’s going to make you awake. At least, use dim light if you’re not used to darkness (because you imagine a monster hiding under your bed and it’s going to get you if you turn your light off, right?).
Early Dinner. Eat dinner at six so you can get to bed at 9. Allow 3 hours from dinner time before you retire to bed. Three hours is just right to settle your body systems and help it prepare for sleep.
Less Water Beyond 5. Drink less water beyond 5 pm. Drink lots in the morning. This will keep you from waking up in the middle of a sleep. Better yet, keep a urinary container close at hand so you won’t have to walk long to the toilet and totally wreck your sleep—but don’t keep it too close that you smell your urine while in bed.
Exercise. Exercise in the morning. Walk briskly. Exercise, whether in the morning or afternoon, tickles the appetite to sleep in the evening. I find that when I exercise in the afternoon I easily feel sleepy at 7 or 8 pm.
Regularize. Keep a regular time to sleep and don’t break it. It’s among the most important things on how to sleep well. It’s ideal to sleep at 9 or 10 pm and wake up at 5 or 6 am the next day. You can teach your body to keep at that schedule by regularizing it and you’d find you’d automatically become sleepy according to schedule. The problem is people often stay late at night and destroy their body clock and their natural detoxification and digestive systems.
Less Busy. Finally, be less busy. Never ignore this if you need to know how to sleep well. It is God’s will that we do not become too busy. His will in the bible is to rest in him. This means we do only what he wants us to do, and we get lots of help with this by finding special time studying the bible everyday. Other things we do are just garbage.