Researchers have found that before-bed exposure to the blue light from computers, tablets and smart phones suppresses melatonin levels, which can throw off your body clock as well as increase your risk of obesity. Surfing the web on your laptop or iPad in bed is what many people do right before saying goodnight, but the blue light these devices emit stimulates the brain, making it harder for the body to unwind, relax, and sense that it’s time for bed. Even watching your favorite show on TV can cost you a good night’s sleep.

Eat Greasy or High-Fat Foods

Greasy, heavy fatty foods not only make you feel sluggish the next morning, but also make your stomach work overtime to digest all that food, causing discomfort that can make it difficult to sleep. Fast food, ice cream, and these other foods should be avoided at night.

Exercise

Exercise is a vital activity for your health, but exercising within three hours of bedtime can raise your body temperature, and make dozing off more difficult. it is advisable to work out earlier in the day which can contribute to getting better-quality sleep.

Hot Shower

Hot showers and baths can actually help you fall asleep. The problem, however, comes out of taking one too close to the time you plan on crashing for the day. Being overheated or sweating can make it difficult to sleep.  Your body temperature dips at night, a hot bath causes your temperature to rise and then cool down afterward, which will help you relax. It’s this drop in body temperature that knocks you out, and the steeper the drop, the deeper you’ll sleep.

Drink Caffeine

The caffeine found in coffee, tea, and even chocolate is a stimulant that can keep you up longer than you planned. The same goes for alcohol.