| Listen to white noise or
relaxation CD's |
Watch TV right
before bed: it is too stimulating |
| Sleep in Complete darkness |
Use loud alarm
clocks: it is stressful to the body upon
waking |
| Wear socks to bed:
feet have poor circulation and when your feet
are warm you are less likely to be woken up due to coldness |
Use melatonin
regularly: only as a last resort and be
careful, even though the body naturally produces this; large amounts
can cause side effects such as nightmares |
| Read something
spiritual or religious: reading stimulating
material will take away from the relaxing experience |
Eat snacks before
bed with grains or sugars: this raises blood
sugar and inhibits sleep |
| Write in a journal:
releasing tension from the day be getting out
all those mind-racing thoughts on paper helps to ease the mind |
Become dependent on sleep
aids |
| Get to bed as early
as possible: nature intended humans and
animals to get to bed at sundown, and our systems do their best to
recover between 10pm and 2am |
Drink caffeine before bed |
| Keep bedroom temps under
70 degrees F |
Keep electrical devices
close to the bed |
| Eat a high protein
snack a few hours before bed: this provides
the amino acid tryptophan, which produces melatonin and serotonin -
the body's natural sleep chemicals |
Drink alcohol:
it will keep you from falling into the deeper
stages of sleep, the drowsiness is short lived |
| Eat a small piece of
fruit: helps the tryptophan cross the
blood-brain barrier |
Eat foods you are
sensitive to such as dairy, wheat, or spicy foods before bed:
they many cause apnea, congestion, gastrointestinal
upset, etc. |
| Take a hot bath, shower,
or sauna before bed |
Keep you clock in
view: it just adds worry |
| Keep your bed for
sleeping: if you are working or watching TV
in bed you may have a harder time relaxing in it |
Change your bedtime:
it will help your body create a sleep rhythm |
| Exercise regularly |
|
