1.

Stick to a schedule

2. Sleep only at night. Avoid daytime sleep if possible. Daytime naps

steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps.

3. Taking a hot shower or bath before bed helps bring on sleep

because they can relax tense muscles.

4. Avoid eating just before bed.

5. Sleep in complete darkness, or as close to it as possible. ven

the tiniest bit of light in the room can disrupt your internal cloc! and your pineal gland"s production of melatonin and serotonin. ven the tiniest glow from your cloc! radio could be interfering with your sleep. #lose your bedroom door, and get rid of night-lights. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom. #over up your cloc! radio.

$. Try tryptophan supplements. %ryptophan is the chemical in tur!ey that ma!es you feel sleepy after you eat. %ryptophan tablets are available at lower dosages at your family health food store and are available by prescription at more intensive dosages through your family doctor and pharmacy. %he prescription is a high concentration intended to ma!e you fall asleep more readily at nighttime

7. Move alarm clocks and other electrical devices away from your

bed. &f these devices must be used, !eep them as far away from your bed as possible, preferably at least ' feet. Remove the clock from view. &t will only add to your worry when you stare at it all night... 2 a.m. ...' a.m. ... ()'0 a.m.

8. Reserve your bed for sleeping. &f you are used to watching %* or
doing wor! in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed. reparing for !ed "et to bed as early as possible. #on$t change your bedtime. %stablish a bedtime routine. %his could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage. %he !ey is to find something that ma!es you feel relaxed, then repeat it each night to help you release the tensions of the day. #on$t drink any fluids within & hours of going to bed . %his will reduce the li!elihood of needing to get up and go to the bathroom, or at least minimi+e the fre,uency. "o to the bathroom right before bed. %at a high'protein snack several hours before bed. %his can provide the L-tryptophan needed for your melatonin and serotonin production. Also eat a small piece of fruit. %his can help the tryptophan cross your blood-brain barrier. Avoid before'bed snacks, particularly grains and sugars . %hese will raise your blood sugar and delay sleep. Later, when blood sugar drops too low -hypoglycemia., you may wa!e up and be unable to fall bac! asleep. Avoid clock watching( Loo!ing at your alarm cloc! to see how much sleep you are not getting will only ma!e it harder to sleep.

)ear socks to bed. /eet often feel cold before the rest of the body because they have the poorest circulation. A study has shown that wearing soc!s reduces night wa!ings. As an alternative, you could place a hot water bottle near your feet at night. )ear an eye mask to block out light. As discussed earlier, it is very important to sleep in as close to complete dar!ness as possible. %hat said, it"s not always easy to bloc! out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area -or if your spouse has a different schedule than you do.. &n these cases, an eye mas! can be helpful.

ut your work away at least one hour before bed *preferably two hours or more+.

,o T- right before bed. ven better, get the %* out of the bedroom or even completely out of the house. &t0s too stimulating to the brain, preventing you from falling asleep ,uic!ly. %* disrupts your pineal gland function. .isten to rela/ation 0#s Read something spiritual or uplifting. .ifestyle Suggestions That %nhance Sleep Reduce or avoid as many drugs as possible. 1any drugs, both prescription and over-the-counter, may adversely effect sleep. Dont use your bed for another purposes I see this mistake from many people. They have a lot of thing on their bed, from pop corns, books to laptop. When you have a lot of things on your bed, you distract your body from what it needs to do (i.e. sleeping). %stablish a Sleeping attern

Listen to some music will ma!e differences on how to sleep better. 2ometimes, music can be a great solution for a sleepless night

Avoid caffeine. At least one study has shown that, in some people, caffeine is not metaboli+ed efficiently, leaving you feeling its effects long after consumption. 2o, an afternoon cup of coffee or tea will !eep some people from falling asleep at night. 3e aware that some medications contain caffeine -for example, diet pills.. Make certain you are e/ercising regularly Avoid foods you may be sensitive to. %his is particularly true for sugar, grains, and pasteuri+ed dairy. 2ensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas, and other problems. Don"t rely on sleeping pills 1f All %lse 2ails

1ncrease your melatonin. &deally it is best to increase levels naturally with exposure to bright sunlight in the daytime -along with full spectrum fluorescent bulbs in the winter. and absolute complete dar!ness at night. &f that isn0t possible, you may want to consider a melatonin supplement. &n scientific studies, melatonin has been shown to increase sleepiness, help you fall asleep more ,uic!ly and stay asleep, decrease restlessness, and reverse daytime fatigue. Melatonin is a completely natural substance, made by your body, and has many health benefits in addition to sleep. 1ncrease light e/posure during the day

Remove your sunglasses in the morning and let light onto your face. Spend more time outside during daylight. %ry to ta!e your wor! brea!s outside in sunlight, exercise outside, or wal! your dog during the day instead of at night. .et as much light into your home3workspace as possible. 4eep curtains and blinds open during the day, move your des! closer to the window.

!oost melatonin production at night

Turn off your television and computer. 1any people use the television to fall asleep or relax at the end of the day. 5ot only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relaxing it. %ry listening to music or audio boo!s instead, or practicing relaxation exercises. &f your favorite %* show is on late at night, record it for viewing earlier in the day.

0reate a rela/ing bedtime routine &f you ma!e a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it0s time to wind down and let go of the day0s stresses. Make your bedroom more sleep friendly

4eep noise down. 4eep your room cool. Make sure your bed is comfortable.

Rela/( /ind ways to wind down before bed time. %a!e a bath, read a boo!, listen to some music.

Make rela/ation your goal, not sleep.