Bữa ăn cuối trong ngày nên cách giờ ngủ ít nhất hai tiếng. Ăn bữa tối với các thức ăn có tác dụng hỗ trợ giấc ngủ. Chú ý đến lượng caffeine nạp vào. Uống trà thảo mộc trước khi ngủ. Tập thể dục đều đặn. Tham khảo bác sĩ về việc dùng thực phẩm bổ sung melatonin. Hỏi bác sĩ về các liệu pháp thảo dược.

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Having a full stomach can keep you awake for hours. You should also avoid eating spicy, rich, or heavy food before bedtime because these foods are harder for your body to digest and may make it hard to fall asleep. If you are hungry before bed, have a light snack, such as a half of a turkey sandwich, a small bowl of low sugar cereal with low-fat milk, or a banana. Certain foods disrupt sleep while other foods may help promote good sleep. If you are having trouble sleeping due to stress, you may be able to help yourself relax by eating sleep promoting foods. What you eat for dinner and in the evening hours will influence the quality of your sleep the most, so it is important to choose wisely.  Choose lean protein over fatty protein. Lean proteins like chicken, turkey, and fish are high in tryptophan, which increases serotonin levels and may help you sleep better. Fatty protein such as sausage, cheese, and fried meats are harder to digest and may keep you up at night. Choose whole grains over processed ones. Brown rice, whole wheat bread, and whole wheat pasta may help promote good sleep. White rice, white pasta, white bread, and other simple carbohydrates reduce your serotonin levels and may affect your sleep. Avoid sweets and added sugar in the evenings. It can cause you to stay awake. Caffeine is a stimulant that can remain in your body 8-14 hours after you drink it. This means that having a coffee with dinner can keep you up at night. To reduce the chance of having trouble sleeping due to caffeine, stop drinking all caffeinated beverages at least eight hours before your bedtime. Coffee, black tea, cola, and hot cocoa are some examples of beverages that contain caffeine, but check the label on anything that you drink in the afternoon and evening to be sure. A hot cup of tea is a great relaxation aid that can promote a good night's sleep. You can incorporate a hot cup of herbal tea into your bedtime ritual as a nice way to wind down in the evening. Just make sure that you choose a tea that is caffeine-free....