â€¢ Avoid large meals or alcohol close to bedtime. Alcohol affects your brain chemistry and it’s common for people to actually wake up as the alcohol is metabolized through the body. â€¢ Avoid caffeine after noon. â€¢ Try to go to bed and get up at the same time each day. Creating a set routine for sleep will have a very positive impact on your sleep habits. â€¢ If you can’t get to sleep after 15 minutes, get up and do something relaxing, like reading or meditation. Watching TV is not a great option as the artificial light from electronics tricks your brain into thinking it’s daytime. â€¢ Exercise each day, but not too close to bedtime because it may make you more energized instead of calm. â€¢ Sleep in a cool, dark room. â€¢ Have a calming tea before going to bed â€“ valerian root, chamomile or peppermint â€¢ Take 400mg Magnesium supplement, if you experience muscle cramps or tension If there is anything I can support you with Email us at: email@example.com / subject: free Skype call In your email, tell us why you have decided to consult Dr. Lass and how you think she can support you.