> Avoid drinking or eating caffeinated products at least 4 - 6 hours before sleeping (this includes many brands of carbonated drink like your standard bottle of Coke)
> Do not eat at least 1 - 2 hours before sleep, your stomach tends to "calm down" when you sleep so stuffing it with food will keep you up and could lead to bad heart burn, etc. Its also an unnecessary energy boost. Midnight snacks or late night food is a very bad idea, and it is believed the effects can potentially shave off up to 5 or more years from your life expectancy.
> Turn off light sources. This includes your phone by your bed, any lights in the room, 1CM or more of light that filters through improperly closed doors or curtains, or very bright bedside alarms.
> Sleep when its dark and wake up when its light to avoid imbalance of melatonin levels, if you have a deficiency try eating cherries an hour before sleep which will help with melatonin.
> Avoid using computer devices at least an hour before bed, this can affect immediate sleep. Televisions / monitors should not be blaringly bright at night, but not overly dim either for your eyes sake. If you can't be forgeted parting from your devices, try reading a book before sleep.
> Do not exercise before bed, though in concept it may seem a good idea, its completely counterproductive and believed many will end up having poor sleep or struggle to sleep a.s a result
> Limit external noise, some of us sleep better with white noise and others don't. For example, a banging outside from a mailbox door flapping can be frustrating and disruptive.
> If in bed and you can't stop thinking, avoid focusing on thoughts. Let them pass, as if every idea is moving along a conveyor belt. Vaguely acknowledge the thought, then let it move as you think of something else. Counting sheep isn't great for everyone, and can make it worse.
