Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep. A warm bath, reading, or another relaxing routine can make it easier to fall sleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.
Sunlight helps the body s internal biological clock reset itself each day.
Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep. Do something else, like reading, watching television, or listening to music, until you feel tired. The anxiety of being unable to fall asleep can actually contribute to insomnia. Extreme temperatures may disrupt sleep or prevent you from falling asleep. Most sleep disorders can be treated effectively, so you can finally get that good night s sleep you need.