Get to bed as early as possible . In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well. These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well.
Many people keep their homes and particularly the upstairs bedrooms too hot.
Eat a high-protein snack several hours before bed . This can provide the L-tryptophan need to produce melatonin and serotonin. Also eat a small piece of fruit . This can help the tryptophan cross the blood-brain barrier. Reduce or avoid as many drugs as possible .