Exercise. Getting exercise is one of the best ways to promote continuous sleep. If you find that getting to sleep is harder when you exercise later in the day, make sure you exercise before 3pm.
Avoid screen time. Make it a rule to avoid any screen time at least an hour before bedtime. Research shows that the blue light from phones, computers, and even TVs interferes with falling asleep and makes it harder to get into quality REM sleep.
Separate work and sleep areas. Avoid doing any work in bed. This even includes checking emails or making phone calls. Our brain makes associations between doing work and our environment, so reserve your bed for sleeping and relaxing.
Journal/Meditate. Journaling and meditating are great ways to unwind from your day and bring yourself into the “here and now”. While trying to fall asleep, your mind can be plagued with incessant thoughts. Getting these thoughts out of your mind through journaling, and following this up with some quiet reflection or meditation, is a great way to slow yourself down and help ease yourself into a restful night.