A bite tonight
To rebuild and replenish itself the body needs fuel. And being hungry has a negative effect on the brain’s ability to enter a restful state. A glass of warm milk, light meal or quick sandwich with honey will help to fill that void and promote sleep.
Avoid large amounts of caffeine in the period running up to bed. Caffeine levels of more than 4-500mg in the body will not only make falling asleep harder but may see you waking up during the night and earlier in the morning too. If you wish to monitor your intake a cup of tea or coffee contains approximately 100mg of caffeine. Alcohol and nicotine are also culprits for sleep disruption; reducing the periods of NREM and REM sleep.
Get in synch
Our bodies respond well to structure and routine and nowhere is this more applicable than bed time. Try to establish a pattern of going to bed at a specific time and waking up at a specific time. A sleep routine will help your body optimize its 'circadian rhythm'—which is an internal 24-hour cycle that all living beings have. Your circadian rhythm tells your body and mind when to do specific things (like sleep, repair itself, wake up...). Stick to a regular pattern of waking and sleeping at a specific time and your body and mind will thank you.
Wake up. Do something.
It's not just going to sleep at a regular time that optimizes the body's circadian rhythm. What you do when you wake up will pay dividends too. Chronobiological (the study of circadian rhythm) research reveals that the body really benefits from waking up and activating itself as soon as possible. Some light exercise to get the blood pumping or a brisk walk outside will have you firing on all cylinders in no time. Repeat the process and you'll find your waking up is almost as eagerly anticipated as going to bed.
Everyone has nights when you just can’t nod off—those times when you’ve too many thoughts going through your mind, or are stressed about a forthcoming meeting, or can’t stop assessing what happened during the day. It happens. And it’s hard to force sleep. So get up, read a book, do something to divert the mind, or write your thoughts down for the morning. Use these easy-to-apply diversion tactics to help clear and settle the mind.
If you do find your sleep is being disturbed often or that you find it hard falling asleep then a visit to the doctor may well be in order. There are many conditions that affect the quality of our sleep which a doctor can help you overcome.