• MORE INFORMATION ON SLEEP
• • Stay away from big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within three to four hours before of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, it’s hard to go to sleep with heart burn.
  • Avoid alcohol before bed.  Alcohol reduces your sleep quality and often keeps waking you up later in the night. Even a glass of wine earlier in the day may effect you in the hours before bed.
  • Cut down on caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.
  • Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.
  • Quit smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.
  • A warm Bath can help you turn down the sheets into a deep sleep.
  • Make a list of the things you want to do the next day, write a list of the things you are grateful for, or even the things you are not grateful for and mail it to your higher power.
  • A noisy  environment can be a problem, you can use a sound machine or ear plugs.
  • Temperature is another facter. keep your room cool.  People sleep best at  (around 65° F or 18° C) with some ventilation.
  • The comfort of your bed is very important. There are many alternatives  to making a bed more comfortable.

  
  

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