Caffeine is a natural stimulant that blocks your brain from producing sleep-inducing chemicals.
Studies suggest that having caffeine even as much as six hours before bedtime can have disruptive effects on your sleep.If you love coffee, try cutting back gently by replacing half of your blend with decaf.
Avoid technology at least an hour before bed.
Whether you're watching television or on your smartphone, the cognitive excitement and lighting of the device may be working against you.
Our bodies’ cycles are driven by an internal clock known as our circadian rhythm, controlled by light that enters your eyes. By exposing yourself to lighted devices, you might be sending a confusing message to your own internal clock, which in turn can cause sleeplessness.
Don’t eat within an hour of bed time.
Research suggests that eating right before sleep makes digestion more difficult (interfering with our quality of sleep) and also messes with our circadian rhythm.
Opt for a warm cup of chamomile tea, an herb known for its relaxing properties.
Expose yourself to natural light during the day.
Studies show that workers with more natural light in their offices enjoy better quality sleep. That's because our circadian rhythm is activated and ruled through our eyes, and reduced exposure to light during the day can mess with our internal clock.
Try to get outside every day.
Schedule time to decompress.
Everyone deals with stress - this constant tension might be what’s keeping you awake.
Try to make time for at least an hour of peace and quiet. This could mean a slow walk, a hike or a good book. This quiet time will allow you to let go and return to a more natural, calm state of being.