Being externally stimulated before bed is one of the worst things you can do. You shouldn't watch television or use your computer. I know for myself that if I use the computer before I go to bed, I can't fall asleep. I'm just too stimulated.
If you must continue to watch television or use your computer than you want to make the experience as least stimulating as possible. Don't watch action packed shoot'em up movies because that will stimulate you.
Watching television in bed is something you never want to do. It's all about triggers and how we train our brain. When you lie in bed watching television, you're training your brain to think the bed is designed for watching television, rather than sleep.
I mentioned this earlier, but exercise before bed is a form of stimulation. It increases your blood flow, and heart rate. Even though there are many positive effects of exercise, you need to do it hours before you go to bed or you'll just be too stimulated to sleep.
If you've been out for the evening, you should have a cool down time on your own. Don't go directly to bed because your mind will still be focused on that evening and it probably won't want to stop thinking about it.
There is nothing wrong with a little light reading as part of your nighttime routine. If it makes you feel drowsy, than it's definitely a smart move to put in. If it is too stimulating and you just can't put the book down, than you should be avoiding it. It's hard to predict what books will work best, but you'll catch on over time.
Make sure you don't actually fall asleep in bed with the lights on because you'll just end up waking up in the middle of the night. It just sabotages the whole process and sets you back. This isn't something you want to do. You are retraining your mind for sleep and we need it to work properly.
It's all about balance between sleep and your stimulating life. Obviously, if you have insomnia, you probably want to get your sleeping issues resolved first, rather than watching your favorite drama show on television before bed.
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