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The backlit ‘blue light’ displays from your gadgets suppress melatonin production – the hormone that helps you sleep; the suppression of melatonin causes sleep disruption. You should stop using these devices two hours before you go to sleep to reduce their impact on your sleeping.
It may sound common sense but too much light and background noise can prevent you from falling asleep or staying asleep. For light and noise sources that you can’t control, eye masks or ear plugs are wonderful investments.
Thinking about sleep too much or trying to force yourself to sleep will only keep you awake. Learning how to relax both your body and mind instead will help you to get to sleep much more easily.
Eating rice, oats and dairy products can produce chemicals that increase our desire to sleep. As well as the obvious caffeine, in terms of food and drink to avoid, things high in sugar can keep you awake if consumed late in the day. A big meal after mid-evening can also stop you from sleeping.