•Sleep only when sleepy.
This reduces the time you are awake in bed.
•If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy.
•Don't take naps.
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
•Develop sleep rituals.
•Only use your bed for sleeping.
•Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed.
•Take a hot bath 90 minutes before bedtime.
•Make sure your bed and bedroom are quiet and comfortable.
•Use sunlight to set your biological clock .
As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.
NATURAL SUPPLEMENTS:
Magnesium and Calcium -Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Take 200 milligrams of magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.
Wild Lettuce - If you've suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with Wild Lettuce. Take 30 to 120 milligrams before bed.
Aromatherapy - Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.
Melatonin -Melatonin is the hormone that controls sleep. Take 0.3 to 0.5 milligrams before bed.
L-Theanine -Try a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.
Valerian Root - Valerian is one of the most common sleep remedies for insomnia.
*Attention: Please note that all suggestions are for information purposes only. Do not take any supplements or make any changes to your diet or lifestyle without the expressed consent of your licensed physician or care giver.
•If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy.
Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
•Don't take naps.
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
•Refrain from exercise at least 4 hours before bedtime.
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
•Develop sleep rituals.
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.
•Only use your bed for sleeping.
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.
•Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed.
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.
•Make sure your bed and bedroom are quiet and comfortable.
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.
As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.
NATURAL SUPPLEMENTS:
Magnesium and Calcium -Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Take 200 milligrams of magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.
Wild Lettuce - If you've suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with Wild Lettuce. Take 30 to 120 milligrams before bed.
Aromatherapy - Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.
Melatonin -Melatonin is the hormone that controls sleep. Take 0.3 to 0.5 milligrams before bed.
L-Theanine -Try a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.
Valerian Root - Valerian is one of the most common sleep remedies for insomnia.
*Attention: Please note that all suggestions are for information purposes only. Do not take any supplements or make any changes to your diet or lifestyle without the expressed consent of your licensed physician or care giver.
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