Avoid working in the bedroom and refrain from using TVs and computers right before bed, as these activities hinder quality sleep. The internet has been cited by experts as one of the most attractive sleep distractions. Violent shows, news reports, and stories before bedtime are also bad for sleep.
Simply put, the place where you sleep should only be used when you're sick, when you're sleeping or when you're having sex (the 3 S's).
Foods to avoid are caffeinated beverages, such as coffee and cola, which can stimulate the brain, large and spicy meals in the evening, which do not stimulate the release of sleep-inducing tryptophan and serotonin as well as carbohydrates, dairy products, and whole wheat products, and alcohol within four hours of going to bed, which will leave you restless after the initial sedative effect. Alcohol can also worsen snoring and sleep apnea.
Clock-watching also worsens the situation as it encourages you to stress over how much sleep you are missing. Turn your clock so that you cannot see the face and resist checking it if you wake up. The nicotine in cigarettes and cigars act as a stimulant and will prevent you from relaxing enough to get good sleep. If you cannot stop smoking, avoid smoking in the hours before bedtime.
Finally, long daytime naps and exercising close to bedtime will hinder sleep. If you exercise too late, your endorphins and elevated brain activity may keep you awake until late at night.
Finally, sleep helps to restore the body’s energy supply and repairs muscle tissue. It is known that growth hormone, which helps with growth in children and tissue repair in individuals, is secreted during sleep.