Get your thoughts out of your head and onto paper.
Decreased light at night.
Use ambient noise machines or smart phone apps.
Try to get at least 7-8 hours each night.
Don’t work in bed.
Don’t bring your iPad or smart phone to bed.
Stick with the same routine each night.
Don’t use caffeine more than six hours prior to bed. It has a half-life of 3 to 5 hours. The half-life is the time it takes for your body to eliminate half of the drug. The remaining caffeine can stay in your body 8-14 hours longer.
Eat at least three hours before you go to bed.
Try to exercise a few hours before you go to bed to allow your heart rate and body temperature to fall back to normal. However, some people can exercise at night without affecting their sleep.
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