Instead of sitting in bed all day, get up and start a simple morning routine, move to a different spot like a chair or floor or go into the living room, kitchen, go outside or do dishes, clean house, take up other hobbies or do some stretching, take a short walk outside, journaling or reading.
Start out by focusing on small, manageable tasks, like tidying a desk, doing yoga, or even stretching to get your blood moving.
Going outside and going to the park, going on a light hike or going to the gym or walk around a mall or even go to the library.
Also associate your bed for just sleeping and avoid doing other activities in bed other than you know, sex.
Other activities should be avoided in bed so that your body associates the bed with sleep.
To help you get sleep you can also use the 321 bed rule which is a sleep hygiene strategy that is used and designed to improve your sleep quality.
The 321 bed rule or sleep hygiene strategy improves your sleep quality by setting, a 3, 2 and 1 hour deadline before you go to sleep for certain activities.
When you use the 321 bed rule or sleep hygiene strategy, it aims to help reduce stimulation, manage your digestion and prepare your body for sleep and rest.
The way the 321 bed rule works is as follows.
3 hours before you go to bed, stop eating and specifically avoid eating heavy or high calorie meals and alcohol to ensure better digestion as well as sleep continuity.
2 hours before bed, stop working, stop checking emails and stop engaging in stressful tasks to allow your mind to relax.
And then 1 hour before you to bed, turn off all electronic devices, including your phone's TVs, laptops, desktop computers etc to reduce blue light exposure, which also interferes with production of melatonin in the body.
Using the 321 bed rule routine, helps to train your brain to transition into a rest phase and increase the efficiency of falling asleep.
Other things that can help for falling asleep and staying asleep are to take some melatonin supplements or sleeping medications if needed.
And create a dark, calming environment by turning off the lights and replace any screen time with relaxing activities such as reading a book, meditation or even light stretching.
The goal with the 321 bed rule is also consistency over perfection, and so you should aim to make this a habit for long term improvement in your sleep.