Sometimes, solving a sleep problem is as simple as changing the temperature in your bedroom or choosing a different bedtime routine.
For a better night’s sleep, give these 12 tips a try:
- Keep it dark. Eliminate all light by using room-darkening shades and a non-lighted alarm clock, and wear an eye mask.
- Stay on schedule. Waking up and going to sleep at varying times can disrupt your circadian rhythm. Try to stay on a regular schedule and avoid daytime naps.
- Power down. Shut off the computer, TV, and other electronic devices at least an hour before bedtime.
- Soak in a bath. Sprinkle lavender oil in the water to relax you half an hour before bed.
- Block out noise. Keep your room quiet or use ear plugs.
- Be still. Avoid strenuous exercise at least three hours before going to sleep. Intense exercise increases blood flow to the brain and can be over stimulating.
- Relax. Listen to soothing music on your iPod or other mobile device.
- Turn on white noise. A fan, soft music, or a white-noise machine can create just enough sound to lull your busy brain to sleep.
- Enjoy a soothing tonic. Increase levels of the sleep-regulating hormone serotonin with chamomile tea or warm almond milk with a teaspoon of honey, a teaspoon of cocoa powder, and few drops of chocolate-flavored stevia.
- Make love. Sexual intimacy helps create a feeling of overall well-being and bonding with your partner which helps decrease anxiety and stress.
- Write it down. Keep a pen and paper next to your bed, and if your racing mind wakes you up, write down your thoughts for next-day consideration.
- Find the right supplements. I have found that time-release melatonin with valerian root and magnesium work like magic. Many people I know find 5HTP, GABA and inositol to also be very helpful.