Suggestions for Better Sleep

Minimize Or Avoid Stimulants

Alleviate Nighttime Tension & Anxiety

• Avoid anxiety-provoking activities close to bedtime! This includes watching the news, reading anything negative, paying bills and checking financial reports or the stock market before bedtime.
• Avoid arguments before bedtime. Try to achieve some action plan or resolve to have the discussion another time.
• Avoid thinking about the fact that you are unable to sleep. Instead, distract yourself with positive self-talk phrases such as, “I can fall asleep” and “I can relax.”
• Try writing down any disturbing thoughts that are running through your mind.
• Schedule a time within the next few days to deal with the issues that are bothering you. If you are having trouble managing your concerns for more than a few weeks, consider counseling/ therapy.
• Try mindful breathing. You can find instructions for it here.

Sleep Preparation

• Plan sleep time by putting it into your schedule. You should have 8 to 9 hours in bed.
• As much as possible, go to sleep and wake up at the same time daily. This will help train your internal clock.
• Begin prepping for bedtime around 30 minutes before getting in bed.
• Avoid getting into bed after 11 pm.
• Avoid any late afternoon or evening naps.
• Avoid naps that last longer than 45 minutes, unless you are sick or very sleep deprived.
• Avoid large meals and spicy foods before bed.
• Finish eating dinner at least 3 hours before going to sleep.
• Avoid drinking a lot of water right before bed.
• Take a hot salt/soda aromatherapy bath. It will raise your body temperature which helps induce sleep. It also relaxes muscles and reduces tension. Try adding 1-2 cups of Epson salt (magnesium sulfate absorbed through the skin is very relaxing), .5 to 1 cup baking soda (sodium bicarbonate is alkalizing to a stressed out acidic body) and 10 drops of lavender oil (helps lower cortisol levels).
  

  Strategies For Falling Asleep & Staying Asleep

• Don’t stay in bed more than 20-30 minutes without falling asleep. It is better to leave your bedroom and go to another relaxing room to read or do a relaxation technique (such as meditation or deep breathing).
• Consider reading a good neutral book but use a dimmed light.
• If using a tablet or phone for reading, make sure it is in the nighttime setting and/ or the brightness is as low as possible.
• Avoid use of a table lamp. Instead use a HUD light or other small light that only illuminates your book.
• Try a sleep mask- especially if you awaken early because of the sunlight. Also consider darker curtains or shades.
• If you get up early because of recurrent thoughts, try journaling them. If this does not help, consider counseling as depression may be a factor.

Enviornmental Issues

• Turn down the light in the bathroom and in any other rooms you are in 30 minutes before going to bed.
• Use a dimmer on your lights.
• Consider using amber glasses to reduce light exposure.
• Decrease irritating noises in your space – close windows, use ear plugs, and/or use a white noise generator or a HEPA air filter.
• Turn off or remove any appliances (such as clocks) that make noise.
• Make sure your sleeping area is the correct temperature range and not too hot or too cold.
• Avoid sleeping near electromagnetic fields. Have your head at least 8 feet away from clock radios, stereos, cell phones, computers and monitors. Consider moving these devices or moving your bed. You could use a Tri Field or other meter to test for these fields.
• Do not sleep with an electric blanket on.

Proper Bedding

• Consider hypoallergenic pillows. Use an ultrafine allergy pillow and mattress cover.
• Consider using a side sleeper pillow for under your neck whilst sleeping on your side.
• Consider using a body pillow to hug and put between your knees so as to properly align your back and shoulders.
• If you have hip bursitis or shoulder pain, try laying backwards at a slight angle onto a body pillow.
• Invest in the highest quality bed linens, comforter and pillows you can afford.

Supplements Suggestions etc.

• Melatonin – Take 1-5 mg to fall asleep and/or 5-20 mg time-released melatonin to stay asleep.
• 5-HTP – Take 100-200 mg 1 hour before bedtime.
• Taurine – Take 500-2000 mg 1 hour before bedtime.
• Magnesium – Take 200-400 mg. You can try drinking it with water in a powdered form.
• Consider ashwaganda, phosphorylated serine, lactium casein decapeptide, L-theanine or other calming herbs.
• Establish an evening herbal tea habit. I suggest chamomile, lemon balm or passion flower to support relaxation and onset.