The benefits of a good nights sleep is that it reduces stress, reduces inflammation that could lead to heart related conditions and diabetes, can help you heal faster, makes you more alert and react faster, helps in weight lost and improves your memory.
  

Sleep related disorders includes night sweats ( caused by infections, cancer or menopause),  periodic limb movement discover (when limbs move during sleep), Insomnia, hypersomnia (excessive daytime sleepiness), narcolepsy and apnea (sufferer stops breathing for 10-30 seconds a night).


Eating these food before bed may prevent you from sleeping.

• Chocolate: may contain caffeine.
• Spicy Food: May cause you indigestion or heartburn.
  
• Alcohol: even though it relaxes you, if may keep you up by sending you to the bathroom often.
• Sugar: you may crave more when it leaves your system.

1. Develop you internal alarm clock.
2. Turn off all electronics one hour before bedtime.
3. Don't go to bed on an empty stomach
4. Don't go to bed on a full stomach
5. Do exercise, whether it is light cardio or yoga before bed.  
   
    
6. Reduce you Caffeine intake.
7. Limit your drinking before bedtime.
8. Keep your bedroom quite and dark, or wind down with a soft light (candle/dim light).
9. Make sure you have a comfortable mattress, bedding and pillows.
10. Have a warm herbal or caffeine-free tea before bed.