1) Create a Daily Sleep Habit.
Going to bed with regularity will train your bed when it’s time to go to sleep, making it easier for you to fall asleep every night. Try to maintain this through the weekend as well.
2) Decrease the Temperature of your Room.
Your brain needs to decrease its temperature by 2-3 degrees Fahrenheit in order to initiate sleep. Trying setting your thermostat to 68 degrees or less in order to create the perfect sleep temperature in your room.
3) Make your Room as Dark as Possible.
Any blue light emitting in your room will put the brakes on melatonin, making it harder to not only fall asleep but reach REM sleep. Try putting black electrical tape over the off light on your T.V. and over the smoke detector light in the ceiling. (Just make sure to change the batteries every year) To take a step further, try cutting down on the blue light in the entire house once it gets dark outside.
There are many more ways to help create a perfect sleep environment, but these 3 tips will get you well on your way to increasing your quality of sleep and making you better in the gym.