The first 4 tips are the (common knowledge) tips that everyone shares. It's the fundamental approach to problems that I find solve issues best.
1. Don't do rigorous exercise in the evening.
Evening is 6PM to 12AM. There were times I would swim around 6PM and could not sleep early that night. Sleep is the deepest relaxation and it is hard to relax when the body is ready to do hard work. This is because it takes a few hours for the body to relax again.
2. No caffeine after 2PM
This includes chocolate, caffeinated soda, green tea, and coffee. This is difficult for some because some people feel that it is very hard to work without coffee. However I feel that it is possible to adapt to new situations.
It is hard for me to stay with this tip too because I enjoy chocolate ice cream and green tea. However I also noticed the how hard it is to sleep when I eat the ice cream or drink the tea around 5PM.
3. No ghost television shows or scary movies
I enjoy Ghost Hunters, and remember The Sixth Sense, but the idea of some strange creature around me just scares me and keeps me awake.
4. A Sleep schedule is Very Important
This is very important and I can put a lot of words into this part of the discussion, but I'll just say this.
The body prefers a regular sleep schedule. If I can sleep every 15 hours, and sleep for 9 hours then I feel great in the morning.
Notice that 15 hours + 9 hours is a total of 24 hours. The body prefers regularity.
This might not seem obvious immediately, but in the long run it is easier to fall asleep if you have a regular sleep schedule.
These next tips are not common among shared knowledge. The reasons are; there is debate on them or these are relatively new.
5. Meditate every day
Scientists do not understand why meditation can help the body, but know there is a significant difference among people who meditate and people who do not meditate. It's good to use this knowledge to our advantage. Some of the benefits we can gain from meditation include improved concentration, less lactate in the blood, and better sleep.
6. Avoid screen time before bed
TV screens and computer screens give a false sense of awareness. This tip is relatively new to me and I want to credit Dailyidea on this great tip.
However I'll add my own knowledge to Dailyidea's tip. The brightness of a television screen or computer screen gives off a constant amount of light.
The human body can sense light. Natural daylight dims as the day winds down to-night. The body senses the gradual dim of daylight and the body knows when to sleep. Computer and tv screen lights do not dim and constantly stay bright the entire length of time they are turned on. Therefore the person stays awake for a while after.
Unfortunately some adults have to work on their computers. Luckily for them there is a free product that automatically lowers light on computer screens. It follows sunrise and sunset times for your timezone.
7. Use amber tinted eye glasses
If you must use a computer around night time then there is a relatively new technology that helps you sleep. I originally tried them for eyestrain but learned these glasses help me with sleep also.
Computer and television screens produce light that is closer to the blue side of the visible light spectrum. This blue light actually prevents melatonin production. As some people know, melatonin is the hormone that regulates sleep.