TIPS FOR A RESTFUL NIGHT
Avoid large meals and stimulants such as caffeine, alcohol, and tobacco for at least two hours before bedtime.
Do not go to bed hungry; milky drinks, cereal, whole-wheat cookies, and bananas are thought to reduce restlessness.
Get aerobic exercise during the day to reduce stress hormones, but avoid anything too strenuous - apart from sex - within three hours of bedtime. Regular exercise may promote deeper sleep.
Go to bed at a regular time and avoid napping late in the afternoon.
Stop work an hour before bedtime to calm mental activity.
At bedtime, keep your mind off worries or things that upset you.
Make sure your bedroom is well ventilated and a comfortable temperature (below 75°F/ 24°C).
Keep your bedroom for sleeping. If you can not sleep or if you wake up, go into another room and read a book or watch television until you feel sleepy.
Learn a relaxation technique such as progressive muscle relaxation and practice it in bed.
If early daylight disturbs sleep, use an eye mask or invest in heavy curtains.
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MoonDragon's Alternative Health Index
