Factors that effect your ability to fall asleep Caffeine - Don't drink coffee or have any caffeine ideally within 8 hours of your bedtime.
Yes, it sounds insane, but you need 8 hours, because it takes about 4 hours for part of the caffeine to clear out, and another 4 hours or so for the rest of it to clear out.
And you don't want any of it in your system.
Exercise - Don't exercise within 3 hours of sleep.
Food - Don't eat within 3 hours of going to sleep.
Obesity - Many people who have sleep problems also have weight problems.
If you ever thought about going on a diet, now is an especially good time because it will help you with sleep also.
More motivation.
Being overweight is often linked with insomnia, sleep apnea, etc.
Take action.
How to beat the sleep factors You can beat the sleep effectors by figuring out what are the top things that have a negative effect on your ability to sleep, and developing a plan to beat them.
Start exercising in the morning.
People who exercise in the morning generally do better with losing weight.
People at their ideal weight generally sleep better than those who are over weight.
Don't drink caffeine past 2pm.
Eat healthier, more whole foods, and don't eat within 3 hours of bedtime.
How you can start sleeping better within 10 days: the plan.
When you start to figure out what effects your sleep, you should be able to come up with a plan that is suited to your situation that will help you get sleep faster, and get better quality sleep.