Dont Do The Following Before You Go To The Bed
Getting a good night's sleep is important for your mood, your energy levels, and your overall health. It's also dependent on what you do during the day how much physical activity you get, what you eat and drink, and how mentally stimulated you are especially in the hours before you crawl into bed.
Several studies have suggested that using electronic devices like e-readers and smartphones, or even watching television in or before bed can disrupt sleep. "The blue light given off by computers, smartphones, tablets, and TV prevents the production of melatonin which helps the body become sleepy," if you cannot give up using you smartphones then Keep the device at least 14 inches from your face and turn down your screen's brightness to reduce your risk of light-related sleep problems.
If you take medicines or supplements on a daily basis and you're also experiencing sleep problems, ask your doctor whether the time of day you take your dosage may be keeping you awake. For example, antidepressants can have strong effects on sleep in either direction, and some pain medications may upset your stomach and make sleep more difficult.
You may think a text is less disturbing late at night than a phone call, but think twice before you message a friend or family member, or get involved in a group text conversation, shortly before bed. If you sleep with your phone in or near your bed, you could be disturbed by replies after you've already retired or fallen asleep. If you are worried about getting messages late at night, put your phone in another room or mute it.
A cup of coffee contains anywhere from 80 to 120 milligrams of caffeine per cup, and you probably already know you should avoid it right before bed. But some still like the idea of a hot drink after dinner.
Another sneaky source of caffeine is chocolate, especially dark chocolate with high cocoa contents. "People might not think about ice cream that contains chocolate or coffee as something that might potentially keep them awake, but if they're sensitive to caffeine that could definitely do the trick. Milk chocolate bars usually have less than 10 milligrams of caffeine per serving, but a Hershey's Special Dark Bar, for instance, contains 31—the amount in almost a whole can of Coke. Chocolate also contains the stimulant theobromine, which has been shown to increase heart rate and sleeplessness.