RE: How Well do you Really Sleep?
If I may, I would like to add an advice to people that have problems with sleep because of stress. I think lots of us were there one time or the other and then it is difficult to fall asleep even with all mentioned ´precautions´.
One thing that helps me is evening run or workout. Of course not right before the sleep as you usually need to eat something small especially if you choose the workout. Reason for this the the release of endorphins that makes your problems look far less serious than they actually are and so the reason of your falling asleep is gone.
Another reason for this may also be, that as I go to sleep either after mentioned workout, run or even on rest day I drink the quark milkshake (source of proteins for night regeneration of muscles) and as the body associates it with the ´before sleep´ time, easier falling asleep may come just like the associating the bed with sleep time.
What is the author´s opinion on the sport activity between hour or two before sleep ?
I think it depends on the person. If I do exercise before bed then it makes more more awake, not less. However, I know some people that it really helps!
When you say, you have your drink before bed and your body associates that with sleep time, I think that's really true. Having a routine before bed will really help get your body ready for sleep. Perhaps your body associates exercise with getting ready for bed because it's your routine.
Because I normally exercise in the morning I associate exercise with waking up! So the key that you've identified is the routine :D And I think that's exactly right!