Keep your caffeine to a minimum, and only in the morning. Every body breaks down caffeine differently, but its effects always last longer than the initial buzz you feel. It can take anywhere from 5-11 hours for your body to metabolize caffeine completely. Limit your caffeine to less than 150mg per day (about one 8 oz coffee), and stick to drinking it in the morning. For the caffeine content of different beverages, check out this page from the Mayo Clinic.
No meals or snacks within 2 hours of bedtime. While your body does require some restful time for digesting, the whole process does require quite a bit of energy. It can be hard to get to sleep when your digestive organs are still hard at work! Additionally, meals close to bedtime can result in weight gain and heartburn.
Make sure you’ve got magnesium in your diet. Magnesium is necessary for relaxation in a number of different ways. Good sources of magnesium include seeds (like sunflower or flax) and dark leafy greens.
Calm down with some herbal tea. Chamomile tea can help your body prepare for sleep. Take a few minutes away from the computer, television, or other distractions to clear your mind and help you settle down.
I was inspired to write this post after I heard a man talking about how he had a hard time falling asleep. I overheard this at 7 o’clock in the evening. After he finished his sentence, he took a big swig of the energy drink he had been holding!