Lucky for me I have never had a problem falling asleep at nite. I open my book, read one or two lines and I am out for the nite. I do know that when I have a lot on my mind, I often wake up during the wee hours of the nite and struggle to go back to sleep. But, I have learned for myself that if I visualize a feeling of calmness that I can usually get myself back to a good REM state. However, all of this said, there are certain things to avoid before I go to bed (otherwise I am wired for the nite).
- Stay away from greasy or high fat food before bed. If you are having a late nite out and find yourself wanting a burger and fries or pizza, do yourself a favor and opt for sushi.
- Stay away from the screen. Surfing the web on your laptop or iPad in bed is what many people do right before saying goodnight, but the blue light these devices emit stimulates the brain, making it harder for the body to unwind, relax, and sense that it's time for bed. Even watching your favorite show on TV can cost you a good night's sleep. If you want to get lost in something, open a relaxing book or meditate instead.
- Stay away from exercise late at nite. Exercising regularly is the key to sleeping well at night, but hitting the gym right before you're about to snooze isn't the best idea. Aside from needing to eat right after, it revs up your heart rate and your energy levels, making it difficult for your body and mind to settle down enough to fall asleep. For a better night of sleep, plan to finish your workout three hours before bed.
- Stay away from working late. If you have a big meeting in the morning or a project due at the end of the week, you may feel the need to get some work done after dinner. But, I recommend putting your work away at least an hour before going to sleep to give your brain a break. This way you can go to sleep feeling calm, not hyped up or anxious about work deadlines.
- Stay away from caffeine. I have found that the amount of caffeine your body can handle is based on each individual. But, a few hours before bed I would limit the amount of any type of caffeine. This includes coffee, tea, chocolate and alcohol. Yes, even alcohol will prevent you from having a restful night of sleep.
- Stay away from getting emotionally wound up. I try to not talk on the phone or have any serious discussions before bed. I want to prevent getting my nerves and emotions wound up and I want to relax by engaging in calming activities like reading a light novel, sipping herbal tea,or taking a hot shower or bath.