It’s not just bedtime habits that play a part in getting good sleep. Incorporating positive routines during the day can support your circadian rhythm and limit sleep disruptions.

➡️Get daylight exposure.

Light, especially sunlight, is one of the key drivers of circadian rhythms that can encourage quality sleep.

➡️Be physically active.

Regular exercise can make it easier to sleep at night and also delivers a host of other health benefits.

➡️Don’t smoke.

Nicotine stimulates the body in ways that disrupt sleep, which helps explain why smoking is correlated with numerous sleeping problems.

➡️Reduce alcohol consumption.

Alcohol may make it easier to fall asleep, but the effect wears off, disrupting sleep later in the night. As a result, it’s best to moderate alcohol consumption and avoid it later in the evening.

➡️Cut Down on Caffeine in the Afternoon and Evening.

Because it’s a stimulant, caffeine can keep you wired even when you want to rest, so try to avoid it later in the day. Also be aware if you’re consuming lots of caffeine to try to make up for lack of sleep.

➡️Don’t dine late.

Eating dinner late, especially if it’s a big, heavy, or spicy meal, can mean you’re still digesting when it’s time for bed. In general, any food or snacks before bed should be on the lighter side.

➡️Restrict In-Bed Activity.

To build a link in your mind between sleep and being in bed, it’s best to only use your bed for sleep with sex being the one exception.

Sources - https://www.sleepfoundation.org/sleep-hygiene