10 Good Tips for Sleep Fast and Stay Asleep
January 3rd, 2011!. Don’t stay awake in bed: If you can’t fall asleep after 15-20 minutes get out of bed and do something boring until you feel sleepy again.
2. Avoid bright light around the house before bed. Any strong light is more likely to stimulate and wake your nervous system. Using dimmer lights before bed time, and maximum bright lights for the mornings. Do not use computer before bed time.
3. Avoid having a heavy meal just before going to bed. Have your evening meal at least 3 hours before going to bed.
4. Nap regularly: Try to nap in the early afternoon, preferably 20 to 30 minutes after lunch.
5. Keep the temperature in your bed room cool and comfortable. Cooler is better than warmer. If your bedroom is too hot or too cold, you’ll have a hard time getting to sleep.
6. Open a window: Fresh air can improve the quality of your sleep.
7. Drink something warm before bed: Raise your body temperature to induce sleep with warm milk or herbal tea.
8. Get out in the sunlight soon after waking up in the morning. The bright light will reset your body’s natural biological clock.
9. Do something relaxing before going to sleep: like reading or listening to soft music or sleep hypnosis CD,
massage your neck and shoulders, temples and scalp, heat a lavender wheat bag and put it around the back of your neck.
10. Try not to have any stimulants like coffee, tea or cola after 3:00pm.