These suggestions may seem simple or obvious, but
if you watch for them, you might find yourself sleeping better.
1. Avoid before-bed
snacks, particularly grains and sugars. This will raise blood sugar
and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia),
you may wake up and not be able to fall back asleep. Instead, eat a
high-protein snack a few hours before bed. This provides L-tryptophan
needed to produce melatonin and serotonin. Of course the old cup of
warm milk works this way too.
2. Sleep in
complete darkness or as close as possible. It is recognized that light
can disrupt the body's circadian rhythm and the pineal gland's production
of melatonin and seratonin. This is why it is smart to keep the room
dark and to use a nightlight in the bathroom so you do not need to turn
the lights on, which can affect sleep afterwards.
3. No TV or
stimulation right before bed. Even better, get the TV out of the bedroom
or even out of the house, completely. It is too stimulating to the brain
and it will take longer to fall asleep. Also disruptive of pineal gland
function for the same reason as above. Even books and some music can
provide stimulation which will only hinder healthy sleep.
4. Believe it
or not, you should check your bedroom for electro-magnetic fields (EMFs).
These can disrupt the pineal gland and the production of melatonin and
seratonin, and may have other negative effects as well. Dr. Herbert
Ross, author of "Sleep Disorders", goes so far as to recommend
that people pull their circuit breaker before bed to kill all power
in the house.
5. Reduce or
avoid as many drugs as possible. Many medications, both prescription
and over-the-counter may have effects on sleep. There are a great deal
of drugs and supplements that can and do have significant affects on
sleep without us even realizing it.
6. Avoid caffeine
late in the day. A recent study showed that in some people, caffeine
is not metabolized efficiently and therefore they can feel the effects
long after consuming it. So an afternoon cup of coffee (or even tea)
will keep some people from falling asleep. Also, avoid alcohol. Even
though it can initially make one drowsy, the effect is short lived and
some will find themselves waking up several hours later, unable to fall
back asleep. Alcohol (and marijuana) also prevents you from falling
into the deeper stages of sleep, where the body does most of its recuperative
7. Shed some
weight. Being overweight can increase the risk of sleep apnea, which
will prevent a restful nights sleep. It also adds strain to the body
and can cause breathing issues which ultimately impacts sleep. Make
certain you are exercising regularly. Exercising for at least 30 minutes
everyday definitely helps you fall asleep. Just don't exercise too close
to bedtime or it may keep you awake. Studies show exercising in the
morning is best.
a bedtime routine. This could include meditation, deep breathing, using
aromatherapy or essential oils or indulging in a massage from your partner.
The key is to find something that makes you feel relaxed, then repeat
it each night to help you release the day's tensions. Listen to white
noise or nature or relaxation CDs. Best to remove any clock from view.
If you must use alarm clocks and other electrical devicesin your bedroom,
keep them as far away from the bed as possible, preferably at least
3 feet. They really do impact your body. Just keep your bedroom a temple
of relaxation and peace.
9. Take a hot
bath or shower before bed. When body temperature is raised in the late
evening, it will fall at bedtime, facilitating sleep, Don't change your
bedtime. You should go to bed, and wake up, at the same times each day,
even on the weekends. This will help your body to get into a sleep rhythm
and make it easier to fall asleep and get up in the morning.
10. For one
or two hours before bed, put away all work and things that might weigh
upon you and practice bringing yourself down, if you will. This will
give your mind a chance to unwind so you can go to sleep feeling calm.
11. Arrange a sexual rendezvous with your partner before bed. There's nothing
like sex to wash your body with endorphins and make you completely relaxed.
12. Try a safe and effective supplement like SERENE to help you sleep better naturally. SERENE is the most powerful over
the counter sleeping pill and muscle relaxant available. It is an effective
and excellent solution to the problems of muscle soreness, stress, anxiety,
insomnia, sleeplessness, and a hectic world.