On one night or another, we all have struggled to fall asleep and stay asleep throughout the night. These nights are characterized by bouts of yawning and tossing and turning in bed. We anxiously lie awake watching the clock and begin to feel frustrated at our inability to fall asleep. Business Insider’s “What Wakes You Up At Night” video provides a beacon of hope for us insomniacs by suggesting seven changes to our lifestyle that might help put an end to those sleepless nights.

1.

 

To get a good night’s rest, we must make sure we plan our meals better. It’s best to leave two hours between your meal and bed. It’s not about the timing of these calories, but rather the amount of calorie intake in regard to weight. However, if you eat immediately before bed, you will end up feeling uncomfortable and unable to sleep, especially if you’ve had a heavy meal.

2.

 

Happy Hour after work may sound like a good idea and may put you to sleep, but it can wreak havoc on your sleeping pattern. Alcohol can wake you up four hours later and cause difficulty in falling asleep again. Healthy people can fall asleep quicker and sleep more deeply, but it reduces rapid eye movement sleep.

3.

 

In the digital age, our smartphones have become a source for phone calls, texting, listening to music, and even watching videos. However, doing this right before bed can keep you awake for hours on end because phones give off electromagnetic radiation that keeps you awake. The best thing to do is put your phone on airplane mode.

4.

 

Our core body temperature goes down when we are sound asleep. Therefore, it is vital to make sure bedroom temperatures must be just right. It’s best to keep your room between 65 and 72 degrees.

5.

 

An active mind can be the root to sleep troubles at night. To distract yourself, you can try to do another activity before bed, but be sure it’s not one that kicks your energy into gear so much you can't fall asleep.

6.

 

Many of us leave our TV sets on as a method to fall fast asleep. However, TV before bed stimulates the brain, making it tough to go to sleep. Rather than watching late night TV, opt to record the show and watch it the next day to get a good night’s sleep.

7.

 

The food you eat before dinner can disrupt your sleep. Spicy foods cause heartburn and can make it uncomfortable for falling asleep. Bacon, cheese, and nuts contain “tyramine,” which also keeps you awake. 

To view Business Insider's complete video, click here