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Caffeine products remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Listen to white noise or relaxation CDs. Avoid drinking any fluids within 2 hours of going to bed. As soon as you turn on that light you will immediately cease all production of the important sleep aid melatonin. Also eat a small piece of fruit. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body does. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and serotonin (growth and immune boasting hormones). During sleep deprivation the researchers found that the men's blood sugar levels took 40% longer to drop following a high-carbohydrate meal, compared with the control group (well rested group). 2 am. Get to sleep by 10. 3. 4.. It can keep you awake as caffeine is a stimulant, which means it can produce an alerting effect. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency. These raised cortisol levels mimic levels that are often seen in older people, and may be involved in age-related insulin resistance and memory loss. Journaling. Use your bedroom only for sleep and sex to strengthen the association between bed and sleep. If you are regularly getting enough sleep, they should be unnecessary. Using dimmer switches in living rooms and bathrooms before bed can be helpful. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep. 22. Avoid alcohol close to bedtime. 9. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Avoid nicotine (e. Create a sleep-conducive environment that is dark, quiet, comfortable, cool, and without interruptions. Make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.. 5. Eating a high-protein snack several hours before bed works for many (but not all as it depends on metabolic type). Wear socks to bed.. For example the gallbladder dumps toxins during this period. If you are awake then your liver is being overworked and perhaps sending toxins into your bloodstream. It will only add to your worry when constantly staring at it. 20. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which causes sleep problems. 10. 6. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others. 13. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. However, exercising sporadically or right before going to bed will make falling asleep more difficult.00 pm if possible  as most of the physical repair in your body takes place between 10 pm and 2 am. Some people find nature sounds like rainfall or ocean waves, or white noise soothing for sleep. Their ability to secrete and respond to the hormone insulin (which helps regulate blood sugar) dropped by 30%. 19. This can help the L-tryptophan cross the blood-brain barrier. 17. Also make your bedroom reflective of the value you place on sleep. 16. Additionally, the sleep-deprived men had higher night-time concentrations of the hormone cortisol, (hormone released in response to stress), and lower levels of thyroid-stimulating hormone. Remove the clock from view. Keep the light off when you go to the bathroom at night. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings.. 2. <a href="http://www.outedsionbulb.com/" style="white-space: normal;">edison light bulb</a> It is best to take work materials, computers and televisions out of the sleeping environment. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing. 12. Just one week of sleep deprivation altered subjects hormone levels and their capacity to metabolize carbohydrates. This can provide the L-tryptophan needed to produce melatonin and serotonin. It is very stressful on the body to be awoken suddenly.