Daily Habits
Being able to get a good night's sleep not only has to do with what you do right before trying to go to bed but also the things you do throughout the day. If you are currently have problems with a lack of sleep try some of these methods to see if they can alleviate your problem.
Do not nap during the day. If you are having trouble sleeping at night, try not to nap during the day you will throw off your body clock and make it even more difficult to sleep at night.
Limit caffeine and alcohol. Avoid drinking caffeinated or alcoholic beverages for several hours before bedtime. Although alcohol may initially act as a sedative, it can interrupt normal sleep patterns.
Don't smoke. Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep. Many over-the-counter and prescription drugs disrupt sleep.
Expose yourself to bright light/sunlight soon after awakening. This will help to regulate your body's natural biological clock. Likewise, try to keep your bedroom dark while you are sleeping so that the light will not interfere with your rest.
Exercise early in the day. Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.
Environment
Other factors that can contribute to your lack of sleep are your sleeping environment. Make sure your bed is large enough, and comfortable. If you are disturbed by a restless bedmate, switch to a queen- or king-size bed. Test different types of mattresses. Try therapeutic shaped foam pillows that cradle your neck or extra pillows that help you sleep on your side. Get comfortable cotton sheets.
Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated and the temperature consistent. And try to keep it quiet. You could use a fan or a "white noise" machine to help block outside noises.
Hide your clock. A big, illuminated digital clock may cause you to focus on the time and make you feel stressed and anxious. Place your clock so you can't see the time when you are in bed.
Bed time habits
When it comes time to go to bed try to keep a regular schedule. Go to bed and wake up at the same time everyday, even on the weekends. Keeping a regular schedule will help your body expect sleep at the same time each day. Don't oversleep to make up for a poor night's sleep - doing that for even a couple of days can reset your body clock and make it hard for you to get to sleep at night.
Bedtime snacks can help. An amino acid called tryptophan, found in milk, turkey, and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try drinking warm milk or eating a slice of toast with peanut butter or a bowl of cereal before bedtime. Plus, the warmth of the food may temporarily increase your body temperature and the subsequent drop may hasten sleep.
You may also want to try a sleep aid supplement. Try one that promotes a state of relaxation and won't make you sleepy into the daytime. Sleep aids containing Valerian root, Chamomile and 5-Hydroxytryptophan are generally preferred. I would recommend a product called SnoozeEase as it has done wonders for myself and my friends.
Lastly, relax for a while before going to bed. Spending quiet time can make falling asleep easier. This may include meditation, relaxation and/or breathing exercises, or taking a warm bath.
