Bedtime Routine
A consistent, calm bedtime routine prompts your brain that it is time to relax and get ready to go to bed. This will make it easier for you to fall asleep.

Do things that will help you relax you such as meditation, listening to gentle music, take a bath, read something relaxing, make your room darker, etc. Avoid activities such as watching television, which may cause stimulation. Relaxation techniques will help you to relieve your anxiety and tell your body it is time for sleep.

Go to bed and wake up at the same time each day. Since we are regulated by our own body clock, this will help you to fall asleep easier. Even if you are tempted to stay awake later during vacations, holidays, weekends, parties, etc., plan and stick to a consistent, regular bedtime.

Bedroom Environment
Your room should be quiet, dark and be a comfortable temperature.

• Keep your room dark when you are sleeping: Early morning light can tell your body clock that it is time to wake up. Outside lights can also enter into your windows at night. Use shades to block the outside lights from disrupting your sleep. You can try a mask to cover your eyes and block out light.
• Low Noise Level: Eliminate distracting noises. If needed, use a fan or some sort of white noise to block outside noise. White noise can also add a calming affect. I personally use an inexpensive air purifier with a fan that creates a soothing sound. I’ve even used recordings of soothing sounds such as waves, rain, running water, and soft, soothing music. These all work very well for me.
• Room temperature: Keep your room at a comfortable temperature. Being too hot or cold is not conducive to good sleep.
• Your bed is for sleeping and sex: Your bed should be reserved only for sleeping or sex. Sex has a calming, relaxing affect for most people. Don’t use your bed for any thing else such as writing to-do lists, planning for meetings, working on our finances, etc. If you associate your bed with events other than sleep or sex, it will only make it harder to relax when you are trying to fall asleep. You don’t want your brain to associate your bed for anything but sleep and sex.

Food and other items that can keep you awake
Try eating dinner earlier in the evening, and avoid heavy, rich foods before going to bed. Experiment with your food habits to determine what works best for you.

Here is a list of some food, drinks and other items that can disrupt your sleep:

• Caffeine will make it harder to fall asleep. Remember caffeine isn’t just in coffee and tea. Many foods and drinks contain caffeine.
• Alcohol can interfere with sleep by causing numerous awakenings.
• Too much food, especially rich food causes the digestive process to work harder and longer and can make it difficult for you to fall asleep.
• Too much liquid may cause you to wake up to use the restroom throughout your sleeping time.
• Smoking: Nicotine is a stimulant, which disrupts sleep, making it hard to sleep.
• Television can be a stimulant that keeps you awake even after you turn it off. If you have one in your bedroom, its best to remove it.

Exercise
Exercise usually makes it easier to fall asleep and sleep better. Check with your doctor before starting an exercise program.

Amount of Sleep

According to www.sleepfoundation.org Adults should get between seven and nine hours of sleep per day. Teens between the ages of 11-17 should get between 8.5 and 9.25 hours of sleep per day.

Sweet Dreams Are Made of These!

© 2009 – 2011 Gary Gardner, All Rights Reserved