- Go bland before bedtime. To fall asleep quickly,
avoid caffeine, nicotine and alcohol for at least four
hours before you go to bed.
- Be predictable. Go to bed around the same time
every night, and try to follow a similar routine. Waking
the same time every morning is also essential in keeping
a regular sleep schedule.
- Don’t toss and turn. If you can’t sleep after 20
minutes, get out of bed and do something else until you
feel sleepy again. Tossing and turning may cause more
anxiety than relaxation.
- Save the bed for sleep and sex. Avoid paying bills,
reading the paper or watching TV in bed. It is important
to correlate your bed with sleep, not stress.
- Take a bath. Take a warm bath before bedtime to
help your body relax. You may want to add lavender or
other soothing oils into your bath water. Also, taking a
bath can be more relaxing than a shower.
- Exercise early. If you exercise, do it before dinner,
not after. Exercising late at night can wake you up
instead of help you to relax.
- Make your room dark. People usually sleep best in
a cool, dark environment. Hanging heavy drapes or
wearing a sleep mask may help.
- Grab a snack. It’s hard to sleep hungry, so try a
light snack before bedtime. Warm milk is thought to
naturally induce sleep by releasing the natural hormone
L-Triptaphan. Keep the meal light, because eating a
large meal can cause restlessness.
- Cut naps short. If you have trouble falling asleep,
consider avoiding naps. At the very least, limit them to
less than an hour before mid-afternoon.
- Address your stress. If daytime troubles keep you
awake, try jotting notes about ways to deal with them.
Leave stress at the bedroom door, if possible.
Resource Credit: Resources For Living
Bless It! Until The Next Post Speak Life_Ms.Flo