If you have already used your smartphone at night, you should know this!

If you have already used your smartphone at night, you should know this!

Many of us use our smartphones throughout the day. We like to browse the Internet, play or use a new application and see photos even before going to bed. But what most of us do not know is that using smartphones at night is a bad habit that can harm our health.

Several studies and studies have focused on this phenomenon. The researchers looked at the side effects of using smartphones nightly on our health and well-being and the results are not satisfactory. Almost all research advise to turn off and put away any electronic device before bed as it can cause illness as well as sleep disorders. However, you may have heard about radiation and radiationelectromagneticSmartphones and their impact on the human body, it adds to the blue light emitted by these phones that can cause serious disorders and health problems. Here are 3 good reasons why you should stop using your smartphone at night.

3 reasons to stop using a smartphone at night:

1 - Insomnia and sleep disorders:

According to a study by Swedish and American researchers, blue light emitted by mobile phones delays sleep, causing headaches, depression, mood disorders and concentration. This light inhibits the production of melatonin hormone, which plays an important role in promoting sleep, and this can trigger insomnia and sleep disorders. In addition, lack of sleep can also cause various diseases and conditions, such as weight gain, memory disorders, aging skin, depression and cardiovascular problems. So if you've got into the habit of getting into bed while having your phone, stop today and replace this bad habit with a small relaxation session or try reading a book as an alternative.

2 - Eye damage:

Exposure to blue light at night may damage the retina, cause vision problems or drynessocularWhich can lead to infection or inflammation of the eyes. This light actually allows you to clearly see your screen, but can also damage your eyes.

According to a recent study, the nocturnal use of a smartphone can be responsible for macular degeneration and development of cataracts.

To fall asleep easily, calm your mind by meditating a few minutes. This exercise is excellent for health; It will help you to master your body and your thoughts. Imagine yourself in a place you love and even spread a perfume or smell and think back to a pleasant moment of a period of your life. Guaranteed results!

3 - Increase the risk of cancer:

Prolonged exposure to blue light during the night leads to sleep disorders and insomnia, which increases the risk of cancer and in particular those of breast andprostate. When melatonin levels drop continually overnight, this hormone can not protect your body from these cancers and this causes serious health problems. Melatonin has been shown to significantly slow the development of cancerous tumors.

In addition, a long and profound study has been carried out by the University of Tel Aviv on the relationship and link between smartphones and the risks of cancer. This study, published in 2008, indicated that if a person speaks over 266.3 hours on the phone in their lifetime, cancer risks can increase by 49% and regular use of the mobile phone for more than 5 years increases the risk Of cancer by 34%.

In addition, we offer some tips to help you fall asleep easily and stay healthy:

• Turn off your tablet, smartphone, computer, and other electronic devices at least one hour before going to sleep and do not keep them in your bedroom or children's rooms.
• Gradually lower the lights in your home
• Switch off the power strips and avoid putting on alarm clocks close to you
• Respect Sleep Cycles
• Avoid foods that contain caffeine and alcohol at least 4 hours before going to bed
• Practice meditation every day
• Eat light in the evening
• Choose a good quality mattress
• Keep your room at a good temperature

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If, you, have, already, used, your, smartphone, at, night, you, should, know, this, Many, of, us, use, our, smartphones, throughout, the, day., We, like, to, browse, the, Internet,, play, or, use, a, new, application, and, see, photos, even, before, going, to, bed., But, what, most, of, us, do, not, know, is, that, using, smartphones, at, night, is, a, bad, habit, that, can, harm, our, health., Several, studies, and, studies, have, focused, on, this, phenomenon., The, researchers, examined, the, side, effects, of, nighttime, use, of, smartphones, on, our, health, and, well-being, and, the, results, are, not, satisfactory., Almost, all, research, advise, to, turn, off, and, place, away, any, electronic, device, before, bed, as, it, can, cause, illnesses, as, well, as, sleep, disorders., However,, you, have, probably, already, heard, about, the, radiation, and, electromagnetic, rays, of, smartphones, and, their, impact, on, the, human, body,, it, adds, to, the, blue, light, emitted, by, these, phones, which, can, cause, serious, disorders, and, health, problems., Here, are, 3, good, reasons, why, you, should, stop, using, your, smartphone, at, night., &, Nbsp;, 3, reasons, to, stop, using, a, smartphone, at, night:, 1, -, Insomnia, and, sleep, disorders:, After, a, study, by, Swedish, and, American, researchers,, blue, light, emitted, by, mobile, phones, delays, sleep,, causing, illness, Headache,, depression,, mood, disorders, and, concentration., This, light, inhibits, the, production, of, the, hormone, of, melatonin,, which, plays, an, important, role, in, promoting, sleep,, and, this, is, what, can, trigger, insomnia, and, sleep, disorders., In, addition,, lack, of, sleep, can, also, cause, various, diseases, and, conditions,, such, as, weight, gain,, memory, impairment,, aging, Skin,, depression, and, cardiovascular, problems., So, if, you, have, the, habit, of, getting, into, bed, while, having, your, phone,, stop, today, and, replace, this, bad, habit, with, a, small, relaxation, session, or, try, to, read, a, book, as, an, alternative., 2, -, Eye, Damage:, Exposure, to, blue, light, at, night, may, damage, the, retina,, cause, vision, disturbances, or, dry, eyes, that, may, lead, to, infection, or, inflammation, of, the, eyes., This, light, actually, allows, you, to, clearly, see, your, screen,, but, can, also, damage, your, eyes., According, to, a, recent, study,, the, nocturnal, use, of, a, smartphone, may, be, responsible, for, macular, degeneration, and, cataract, development., To, fall, asleep, easily,, calm, your, mind, by, meditating, a, few, minutes., This, exercise, is, excellent, for, health, &, nbsp;, It, will, help, you, to, master, your, body, and, your, thoughts., Imagine, yourself, in, a, place, you, love, and, even, spread, a, fragrance, or, smell, and, rethink, a, pleasant, moment, of, a, period, of, your, life., Guaranteed, results!, 3, -, Increase, the, risk, of, cancer:, Prolonged, exposure, to, blue, light, during, the, night, leads, to, sleep, disorders, and, insomnia,, which, increases, the, risk, of, cancer, and, especially, those, of, the, breast, and, prostate., When, melatonin, levels, drop, continually, overnight,, this, hormone, can, not, protect, your, body, from, these, cancers, and, this, causes, serious, health, problems., Melatonin, has, been, shown, to, significantly, slow, the, development, of, cancerous, tumors., In, addition,, a, long, and, profound, study, has, been, carried, out, by, the, University, of, Tel, Aviv, on, the, relationship, and, the, link, between, smartphones, and, the, risks, of, Cancer., This, study,, published, in, 2008,, indicated, that, if, a, person, speaks, over, 266.3, hours, on, the, phone, in, their, lifetime,, cancer, risks, can, increase, by, 49%, and, regular, use, of, the, mobile, phone, for, more, than, 5, years, increases, the, risk, Of, cancer, by, 34%., In, addition,, we, offer, some, tips, for, you, to, fall, asleep, easily, and, stay, healthy:, Turn, off, your, tablet,, smartphone,, computer,, and, other, electronic, devices, at, least, an, hour, before, going, to, sleep, and, do, not, keep, them, in, Your, bedroom, or, that, of, the, children., Gradually, lower, the, lights, in, your, home, Turn, off, the, power, strips, and, avoid, putting, light, clocks, close, to, you, Respect, the, sleep, cycles, Avoid, foods, that, contain, caffeine, and, alcohol, at, least, 4, hours, before, going, to, bed, Practice, Meditation, every, day, Eat, light, at, night, Choose, a, good, quality, mattress, Keep, your, room, at, a, good, temperature, If you, you have, have already, already used, used your, your smartphone, smartphone at, at night, night you, you should, should know, know this, this Many, Many of, of us, us use, use our, our smartphones, smartphones throughout, throughout the, the day., day. We, We like, like to, to browse, browse the, the Internet,, Internet, play, play or, or use, use a, a new, new application, application and, and see, see photos, photos even, even before, before going, going to, to bed., bed. But, But what, what most, most of, of us, us do, do not, not know, know is, is that, that using, using smartphones, smartphones at, at night, night is, is a, a bad, bad habit, habit that, that can, can harm, harm our, our health., health. Several, Several studies, studies and, and studies, studies have, have focused, focused on, on this, this phenomenon., phenomenon. The, The researchers, researchers examined, examined the, the side, side effects, effects of, of nighttime, nighttime use, use of, of smartphones, smartphones on, on our, our health, health and, and well-being, well-being and, and the, the results, results are, are not, not satisfactory., satisfactory. Almost, Almost all, all research, research advise, advise to, to turn, turn off, off and, and place, place away, away any, any electronic, electronic device, device before, before bed, bed as, as it, it can, can cause, cause illnesses, illnesses as, as well, well as, as sleep, sleep disorders., disorders. However,, However, you, you have, have probably, probably already, already heard, heard about, about the, the radiation, radiation and, and electromagnetic, electromagnetic rays, rays of, of smartphones, smartphones and, and their, their impact, impact on, on the, the human, human body,, body, it, it adds, adds to, to the, the blue, blue light, light emitted, emitted by, by these, these phones, phones which, which can, can cause, cause serious, serious disorders, disorders and, and health, health problems., problems. Here, Here are, are 3, 3 good, good reasons, reasons why, why you, you should, should stop, stop using, using your, your smartphone, smartphone at, at night., night. &, & Nbsp;, Nbsp; 3, 3 reasons, reasons to, to stop, stop using, using a, a smartphone, smartphone at, at night:, night: 1, 1 -, - Insomnia, Insomnia and, and sleep, sleep disorders:, disorders: After, After a, a study, study by, by Swedish, Swedish and, and American, American researchers,, researchers, blue, blue light, light emitted, emitted by, by mobile, mobile phones, phones delays, delays sleep,, sleep, causing, causing illness, illness Headache,, Headache, depression,, depression, mood, mood disorders, disorders and, and concentration., concentration. This, This light, light inhibits, inhibits the, the production, production of, of the, the hormone, hormone of, of melatonin,, melatonin, which, which plays, plays an, an important, important role, role in, in promoting, promoting sleep,, sleep, and, and this, this is, is what, what can, can trigger, trigger insomnia, insomnia and, and sleep, sleep disorders., disorders. In, In addition,, addition, lack, lack of, of sleep, sleep can, can also, also cause, cause various, various diseases, diseases and, and conditions,, conditions, such, such as, as weight, weight gain,, gain, memory, memory impairment,, impairment, aging, aging Skin,, Skin, depression, depression and, and cardiovascular, cardiovascular problems., problems. So, So if, if you, you have, have the, the habit, habit of, of getting, getting into, into bed, bed while, while having, having your, your phone,, phone, stop, stop today, today and, and replace, replace this, this bad, bad habit, habit with, with a, a small, small relaxation, relaxation session, session or, or try, try to, to read, read a, a book, book as, as an, an alternative., alternative. 2, 2 -, - Eye, Eye Damage:, Damage: Exposure, Exposure to, to blue, blue light, light at, at night, night may, may damage, damage the, the retina,, retina, cause, cause vision, vision disturbances, disturbances or, or dry, dry eyes, eyes that, that may, may lead, lead to, to infection, infection or, or inflammation, inflammation of, of the, the eyes., eyes. This, This light, light actually, actually allows, allows you, you to, to clearly, clearly see, see your, your screen,, screen, but, but can, can also, also damage, damage your, your eyes., eyes. According, According to, to a, a recent, recent study,, study, the, the nocturnal, nocturnal use, use of, of a, a smartphone, smartphone may, may be, be responsible, responsible for, for macular, macular degeneration, degeneration and, and cataract, cataract development., development. To, To fall, fall asleep, asleep easily,, easily, calm, calm your, your mind, mind by, by meditating, meditating a, a few, few minutes., minutes. This, This exercise, exercise is, is excellent, excellent for, for health, health &, & nbsp;, nbsp; It, It will, will help, help you, you to, to master, master your, your body, body and, and your, your thoughts., thoughts. Imagine, Imagine yourself, yourself in, in a, a place, place you, you love, love and, and even, even spread, spread a, a fragrance, fragrance or, or smell, smell and, and rethink, rethink a, a pleasant, pleasant moment, moment of, of a, a period, period of, of your, your life., life. Guaranteed, Guaranteed results!, results! 3, 3 -, - Increase, Increase the, the risk, risk of, of cancer:, cancer: Prolonged, Prolonged exposure, exposure to, to blue, blue light, light during, during the, the night, night leads, leads to, to sleep, sleep disorders, disorders and, and insomnia,, insomnia, which, which increases, increases the, the risk, risk of, of cancer, cancer and, and especially, especially those, those of, of the, the breast, breast and, and prostate., prostate. When, When melatonin, melatonin levels, levels drop, drop continually, continually overnight,, overnight, this, this hormone, hormone can, can not, not protect, protect your, your body, body from, from these, these cancers, cancers and, and this, this causes, causes serious, serious health, health problems., problems. Melatonin, Melatonin has, has been, been shown, shown to, to significantly, significantly slow, slow the, the development, development of, of cancerous, cancerous tumors., tumors. In, In addition,, addition, a, a long, long and, and profound, profound study, study has, has been, been carried, carried out, out by, by the, the University, University of, of Tel, Tel Aviv, Aviv on, on the, the relationship, relationship and, and the, the link, link between, between smartphones, smartphones and, and the, the risks, risks of, of Cancer., Cancer. This, This study,, study, published, published in, in 2008,, 2008, indicated, indicated that, that if, if a, a person, person speaks, speaks over, over 266.3, 266.3 hours, hours on, on the, the phone, phone in, in their, their lifetime,, lifetime, cancer, cancer risks, risks can, can increase, increase by, by 49%, 49% and, and regular, regular use, use of, of the, the mobile, mobile phone, phone for, for more, more than, than 5, 5 years, years increases, increases the, the risk, risk Of, Of cancer, cancer by, by 34%., 34%. In, In addition,, addition, we, we offer, offer some, some tips, tips for, for you, you to, to fall, fall asleep, asleep easily, easily and, and stay, stay healthy:, healthy: Turn, Turn off, off your, your tablet,, tablet, smartphone,, smartphone, computer,, computer, and, and other, other electronic, electronic devices, devices at, at least, least an, an hour, hour before, before going, going to, to sleep, sleep and, and do, do not, not keep, keep them, them in, in Your, Your bedroom, bedroom or, or that, that of, of the, the children., children. Gradually, Gradually lower, lower the, the lights, lights in, in your, your home, home Turn, Turn off, off the, the power, power strips, strips and, and avoid, avoid putting, putting light, light clocks, clocks close, close to, to you, you Respect, Respect the, the sleep, sleep cycles, cycles Avoid, Avoid foods, foods that, that contain, contain caffeine, caffeine and, and alcohol, alcohol at, at least, least 4, 4 hours, hours before, before going, going to, to bed, bed Practice, Practice Meditation, Meditation every, every day, day Eat, Eat light, light at, at night, night Choose, Choose a, a good, good quality, quality mattress, mattress Keep, Keep your, your room, room at, at a, a good, good temperature, If you have, you have already, have already used, already used your, used your smartphone, your smartphone at, smartphone at night, at night you, night you should, you should know, should know this, know this Many, this Many of, Many of us, of us use, us use our, use our smartphones, our smartphones throughout, smartphones throughout the, throughout the day., the day. We, day. We like, We like to, like to browse, to browse the, browse the Internet,, the Internet, play, Internet, play or, play or use, or use a, use a new, a new application, new application and, application and see, and see photos, see photos even, photos even before, even before going, before going to, going to bed., to bed. But, bed. But what, But what most, what most of, most of us, of us do, us do not, do not know, not know is, know is that, is that using, that using smartphones, using smartphones at, smartphones at night, at night is, night is a, is a bad, a bad habit, bad habit that, habit that can, that can harm, can harm our, harm our health., our health. Several, health. Several studies, Several studies and, studies and studies, and studies have, studies have focused, have focused on, focused on this, on this phenomenon., this phenomenon. The, phenomenon. The researchers, The researchers examined, researchers examined the, examined the side, the side effects, side effects of, effects of nighttime, of nighttime use, nighttime use of, use of smartphones, of smartphones on, smartphones on our, on our health, our health and, health and well-being, and well-being and, well-being and the, and the results, the results are, results are not, are not satisfactory., not satisfactory. Almost, satisfactory. Almost all, Almost all research, all research advise, research advise to, advise to turn, to turn off, turn off and, off and place, and place away, place away any, away any electronic, any electronic device, electronic device before, device before bed, before bed as, bed as it, as it can, it can cause, can cause illnesses, cause illnesses as, illnesses as well, as well as, well as sleep, as sleep disorders., sleep disorders. However,, disorders. However, you, However, you have, you have probably, have probably already, probably already heard, already heard about, heard about the, about the radiation, the radiation and, radiation and electromagnetic, and electromagnetic rays, electromagnetic rays of, rays of smartphones, of smartphones and, smartphones and their, and their impact, their impact on, impact on the, on the human, the human body,, human body, it, body, it adds, it adds to, adds to the, to the blue, the blue light, blue light emitted, light emitted by, emitted by these, by these phones, these phones which, phones which can, which can cause, can cause serious, cause serious disorders, serious disorders and, disorders and health, and health problems., health problems. Here, problems. Here are, Here are 3, are 3 good, 3 good reasons, good reasons why, reasons why you, why you should, you should stop, should stop using, stop using your, using your smartphone, your smartphone at, smartphone at night., at night. &, night. & Nbsp;, & Nbsp; 3, Nbsp; 3 reasons, 3 reasons to, reasons to stop, to stop using, stop using a, using a smartphone, a smartphone at, smartphone at night:, at night: 1, night: 1 -, 1 - Insomnia, - Insomnia and, Insomnia and sleep, and sleep disorders:, sleep disorders: After, disorders: After a, After a study, a study by, study by Swedish, by Swedish and, Swedish and American, and American researchers,, American researchers, blue, researchers, blue light, blue light emitted, light emitted by, emitted by mobile, by mobile phones, mobile phones delays, phones delays sleep,, delays sleep, causing, sleep, causing illness, causing illness Headache,, illness Headache, depression,, Headache, depression, mood, depression, mood disorders, mood disorders and, disorders and concentration., and concentration. This, concentration. This light, This light inhibits, light inhibits the, inhibits the production, the production of, production of the, of the hormone, the hormone of, hormone of melatonin,, of melatonin, which, melatonin, which plays, which plays an, plays an important, an important role, important role in, role in promoting, in promoting sleep,, promoting sleep, and, sleep, and this, and this is, this is what, is what can, what can trigger, can trigger insomnia, trigger insomnia and, insomnia and sleep, and sleep disorders., sleep disorders. In, disorders. In addition,, In addition, lack, addition, lack of, lack of sleep, of sleep can, sleep can also, can also cause, also cause various, cause various diseases, various diseases and, diseases and conditions,, and conditions, such, conditions, such as, such as weight, as weight gain,, weight gain, memory, gain, memory impairment,, memory impairment, aging, impairment, aging Skin,, aging Skin, depression, Skin, depression and, depression and cardiovascular, and cardiovascular problems., cardiovascular problems. So, problems. So if, So if you, if you have, you have the, have the habit, the habit of, habit of getting, of getting into, getting into bed, into bed while, bed while having, while having your, having your phone,, your phone, stop, phone, stop today, stop today and, today and replace, and replace this, replace this bad, this bad habit, bad habit with, habit with a, with a small, a small relaxation, small relaxation session, relaxation session or, session or try, or try to, try to read, to read a, read a book, a book as, book as an, as an alternative., an alternative. 2, alternative. 2 -, 2 - Eye, - Eye Damage:, Eye Damage: Exposure, Damage: Exposure to, Exposure to blue, to blue light, blue light at, light at night, at night may, night may damage, may damage the, damage the retina,, the retina, cause, retina, cause vision, cause vision disturbances, vision disturbances or, disturbances or dry, or dry eyes, dry eyes that, eyes that may, that may lead, may lead to, lead to infection, to infection or, infection or inflammation, or inflammation of, inflammation of the, of the eyes., the eyes. This, eyes. This light, This light actually, light actually allows, actually allows you, allows you to, you to clearly, to clearly see, clearly see your, see your screen,, your screen, but, screen, but can, but can also, can also damage, also damage your, damage your eyes., your eyes. According, eyes. According to, According to a, to a recent, a recent study,, recent study, the, study, the nocturnal, the nocturnal use, nocturnal use of, use of a, of a smartphone, a smartphone may, smartphone may be, may be responsible, be responsible for, responsible for macular, for macular degeneration, macular degeneration and, degeneration and cataract, and cataract development., cataract development. To, development. To fall, To fall asleep, fall asleep easily,, asleep easily, calm, easily, calm your, calm your mind, your mind by, mind by meditating, by meditating a, meditating a few, a few minutes., few minutes. This, minutes. This exercise, This exercise is, exercise is excellent, is excellent for, excellent for health, for health &, health & nbsp;, & nbsp; It, nbsp; It will, It will help, will help you, help you to, you to master, to master your, master your body, your body and, body and your, and your thoughts., your thoughts. Imagine, thoughts. Imagine yourself, Imagine yourself in, yourself in a, in a place, a place you, place you love, you love and, love and even, and even spread, even spread a, spread a fragrance, a fragrance or, fragrance or smell, or smell and, smell and rethink, and rethink a, rethink a pleasant, a pleasant moment, pleasant moment of, moment of a, of a period, a period of, period of your, of your life., your life. Guaranteed, life. Guaranteed results!, Guaranteed results! 3, results! 3 -, 3 - Increase, - Increase the, Increase the risk, the risk of, risk of cancer:, of cancer: Prolonged, cancer: Prolonged exposure, Prolonged exposure to, exposure to blue, to blue light, blue light during, light during the, during the night, the night leads, night leads to, leads to sleep, to sleep disorders, sleep disorders and, disorders and insomnia,, and insomnia, which, insomnia, which increases, which increases the, increases the risk, the risk of, risk of cancer, of cancer and, cancer and especially, and especially those, especially those of, those of the, of the breast, the breast and, breast and prostate., and prostate. When, prostate. When melatonin, When melatonin levels, melatonin levels drop, levels drop continually, drop continually overnight,, continually overnight, this, overnight, this hormone, this hormone can, hormone can not, can not protect, not protect your, protect your body, your body from, body from these, from these cancers, these cancers and, cancers and this, and this causes, this causes serious, causes serious health, serious health problems., health problems. Melatonin, problems. Melatonin has, Melatonin has been, has been shown, been shown to, shown to significantly, to significantly slow, significantly slow the, slow the development, the development of, development of cancerous, of cancerous tumors., cancerous tumors. In, tumors. In addition,, In addition, a, addition, a long, a long and, long and profound, and profound study, profound study has, study has been, has been carried, been carried out, carried out by, out by the, by the University, the University of, University of Tel, of Tel Aviv, Tel Aviv on, Aviv on the, on the relationship, the relationship and, relationship and the, and the link, the link between, link between smartphones, between smartphones and, smartphones and the, and the risks, the risks of, risks of Cancer., of Cancer. This, Cancer. This study,, This study, published, study, published in, published in 2008,, in 2008, indicated, 2008, indicated that, indicated that if, that if a, if a person, a person speaks, person speaks over, speaks over 266.3, over 266.3 hours, 266.3 hours on, hours on the, on the phone, the phone in, phone in their, in their lifetime,, their lifetime, cancer, lifetime, cancer risks, cancer risks can, risks can increase, can increase by, increase by 49%, by 49% and, 49% and regular, and regular use, regular use of, use of the, of the mobile, the mobile phone, mobile phone for, phone for more, for more than, more than 5, than 5 years, 5 years increases, years increases the, increases the risk, the risk Of, risk Of cancer, Of cancer by, cancer by 34%., by 34%. In, 34%. In addition,, In addition, we, addition, we offer, we offer some, offer some tips, some tips for, tips for you, for you to, you to fall, to fall asleep, fall asleep easily, asleep easily and, easily and stay, and stay healthy:, stay healthy: Turn, healthy: Turn off, Turn off your, off your tablet,, your tablet, smartphone,, tablet, smartphone, computer,, smartphone, computer, and, computer, and other, and other electronic, other electronic devices, electronic devices at, devices at least, at least an, least an hour, an hour before, hour before going, before going to, going to sleep, to sleep and, sleep and do, and do not, do not keep, not keep them, keep them in, them in Your, in Your bedroom, Your bedroom or, bedroom or that, or that of, that of the, of the children., the children. Gradually, children. Gradually lower, Gradually lower the, lower the lights, the lights in, lights in your, in your home, your home Turn, home Turn off, Turn off the, off the power, the power strips, power strips and, strips and avoid, and avoid putting, avoid putting light, putting light clocks, light clocks close, clocks close to, close to you, to you Respect, you Respect the, Respect the sleep, the sleep cycles, sleep cycles Avoid, cycles Avoid foods, Avoid foods that, foods that contain, that contain caffeine, contain caffeine and, caffeine and alcohol, and alcohol at, alcohol at least, at least 4, least 4 hours, 4 hours before, hours before going, before going to, going to bed, to bed Practice, bed Practice Meditation, Practice Meditation every, Meditation every day, every day Eat, day Eat light, Eat light at, light at night, at night Choose, night Choose a, Choose a good, a good quality, good quality mattress, quality mattress Keep, mattress Keep your, Keep your room, your room at, room at a, at a good, a good temperature