Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.
- Have a light snack before bed
- Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.
Trouble Sleeping? Chill Out! - A press release from the journal Sleep about the significance in body temperature before sleep
- Make sure your bed and bedroom are quiet and comfortable
- Use sunlight to set your biological clock