Lots of good suggestions here. I wrote on this very subject in my Blog last week. Here are a few suggestions you might not have thought of:
1. Create a sleep routine. Sleep experts agree that going to bed at the same time every night, and getting up at the same time each morning helps most people get a better night's sleep.
2. Remove the TV from your bedroom. The blue light from the television has been shown to STIMULATE receptors in the brain that keep people alert.
3. Remove distractions from the bedroom. Anything that makes noise should be removed including computer tablets used for reading. If you like to read in bed, get a book.
4. Exercise earlier in the day. Exercise releases endorphins and other hormones which ramp up metabolism and stimulate the body for hours after exercise is over. While exercise relaxes some people, many people can't sleep after a good workout.
5. Create a pre-sleep routine. Turn off the television 1 hour before bedtime, brush your teeth, put on your pajamas, take a hot bath, whatever your routine is before sleep is to start. This gives your body time to wind down and prepare for sleep.
6. Stop all activity 90 minutes before sleep is to start. No phone calls, no computer, no paperwork, no dishes, no laundry, whatever. Stop all distractions and give yourself permission to relax. Stop worrying about everything and switch your mind off. You've done a full day's work. Now it's time for you. Don't sweat it, it'll still be there tomorrow and that's okay.
7. Create a good sleeping environment. Make sure your bed is comfortable. Use comfortable pillows. If your pillows are more than 3 years old, toss them away. They are probably full of alergens anyway. Get fresh pillows and wash the sheets at least every 2 weeks. Nothing promotes sleep like "clean sheet day!"
8. Have a comfortable mattress. A lumpy worn out mattress can make sleep difficult and uncomfortable.
9. Don't eat before you sleep. Food is energy. If you want something before you sleep try natural foods that also act as sleep aids. Herbal teas, cherries and cherry juice have all bee shown to relax the body and help induce sleep.
I hope these ideas help. Give them a try. I sleep like a baby.
Nothing tastes as good as healthy feels and looks.
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