Things not to do before going to bed

1. Don't use any kind of digital technology.

A growing body of research suggests that staring at the blue and white light emitted from digital screens prevents your brain from releasing the hormone melatonin, which lets your body know when it's time to hit the hay. So it becomes harder to fall and stay asleep.

2. Don't drink alcohol.

As anyone who's nodded off after a few glasses of wine is well aware, alcohol often helps you fall asleep.

But research suggests that it can make it harder to stay asleep. As your body starts to metabolize the alcohol during the second half of the night, you may start to get restless.

3. Don't eat fatty foods.

Research suggests that eating within the hour before bedtime can hurt both sleep quality and quantity, especially for women.

In particular, eating meals high in fat before bed seems to decrease the time people spend in REM sleep.

If you're hungry late at night, experts recommend eating whole grains paired with protein, like natural peanut butter on whole-wheat bread.

4. Don't exercise.

When you've got a packed schedule, it might seem like the only time available to work out is when the rest of the world is sleeping.

But experts recommend avoiding strenuous workouts in the evening. That's partly because your body temperature rises during cardio workouts, which could make it harder to go to sleep.

Instead, they suggest doing some yoga or simple stretching, which can help you relax.

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