1. Listen to background white noise or use sleep or binaural music
Find one you like or download off the web.
2. Food and drink
- Eat a quality high protein snack an hour or so before bed
- Have this with a small piece of fruit to activate the blood-brain barrier
- Avoid sugar or carbs before bed
- Avoid caffeine include chocolate and black tea
- Avoid alcohol
- Eat your evening meal no later than 8pm, better 7pm
- Don’t drink any fluids two hours before bed
3. Use blackout blinds or a sleep mask
Also try and not turn a light on if you need to get up during the night. Use baby type night lights. Use earplugs as well if you need to.
4. Don’t have a TV in your bedroom
And don’t watch any TV a couple of hours before bed, especially anything stimulating or upsetting, like the news. Move any electrical devices such as alarm clocks at least 3 fee from your head.
5. Keep your feet warm
Cold feet will wake some people up. Wear socks, but turn the heating down.
6. Be in bed by 11pm
Your body is programmed to go through a repair and detoxification cycle between 11pm and 1am.
7. Have a routine and stick to it
Try and go to bed and get up at the same time every day. Have a hot bath in the evening and a shower in the morning. Have a foot bath before bed with warm water and essential oil of Rosemary, Bay or Basil to stimulate circulation to the feet.
8. Get regular gentle exercise
But not before bed. Morning is ideal.
9. Get the right bed
Your bed may also be an import rant factor in your sleep. Check out: