AVOID CAFFEINE
You have to avoid food and drinks containing caffeine such as tiramisu and coffee unless you want to stay awake. It is not a good idea to have coffee even a few hours before you go to sleep. Take chamomile tea instead as chamomile has calming and soothing effect which might help you sleep.
AVOID CLOUDY STATE OF MIND
Try to settle your work and your problems, if any, during the day or before you go to sleep. There is no way for you to have a good night sleep if you keep on thinking or worrying about certain things.
AVOID IRREGULAR SLEEPING TIME
You have to practice regular sleeping hours so that your body will be automatically tuned to the feeling of sleepiness. Try to fix certain time for bedtime daily.
AVOID NOISES AND DISTRACTIONS
Try to get away from any kind of distractions and noises such as the sound of your TV, radio, telephone, your ticking clock, your cat / dog licking your toes, etc. These distractions and noises will certainly make it difficult for you to fall asleep.
AVOID BRIGHTNESS
You have to turn off the light. However, if you don't like the total darkness, dim the light in your bedroom. Our body has been automatically designed to accept the fact that sleeping is a “night affair” so it has to be dark or dim for you to be able to sleep.
AVOID EMPTY STOMACH
Try not to sleep with an empty stomach. However, it is also not advisable to eat right before you go to sleep. If you are hungry and have difficulty sleeping, try have a glass of warm milk. Why do you think babies sleep so soundly after they have some milk?
AVOID STRESSFUL ATMOSPHERE
Sleep in the comfort of your own bedroom. However, you have to tidy your bed and change your bed sheets often. Try also aromatherapy scents for calming effect, which will help you fall asleep.
AVOID BEING TOO FULL
You have to avoid eating too much before sleeping. You have to eat at least 2 ½ hours before you go to sleep or if not, it will affect your food digestion process. Being too full will definitely give you uneasy feeling which will affect your sleep.
AVOID UNCOMFORTABLE FEELINGS
At times the weather is stuffy and hot, leaving you feeling uncomfortable. Try to take a warm bath or shower before you go to bed. It helps to cool down your body, making it easier for you to sleep.
AVOID TRYING TOO HARD TO SLEEP
Stop trying too hard to sleep or else you will not be able to sleep at all. Take it easy and relax. Close your eyes, clear your mind and let it drift away.
