SLEEPING TIPS
There are many things you can do to improve your sleep! Some of these things will work for you, others will not, and others are simply unrealistic.
Dietary changes or eating and drinking habits. The simplest yet most difficult changes to make are our diets! Ideally, you will eat a diet high in raw, natural foods such as fruits and vegetables organically grown and meat from free range animals but the availability of these coupled with the complete change in buying, cooking, and eating habits can make it very difficult to do. However, making simple daily changes to your diet can greatly improve your sleep! Here are some of the easier ones to implement:
- Don't drink any fluids within 2 hours of bedtime.
- Avoid caffeine in the afternoon.
- Avoid alcohol a couple of hours before bedtime.
- Avoid as many other drugs as possible.
- Avoid foods you are sensitive too.
- Avoid "bedtime snacks", especially grains and sugars. These will raise your blood sugar and inhibit your sleep, then when your blood sugar drops again, you might wake up and have a hard time falling back asleep.
- Eat a snack high in protein a couple hours before bed along with a piece of fruit.
Environmental or bedroom changes. These require a little more work but are generally easier to adjust to!
- Remove the clock from view.
- Keep electrical devices as far away from the bed as possible.
- Wear socks to bed.
- Listen to white noise or relaxing CD's.
- Keep the temperature in your room at 70 degrees F or below.
- Sleep in complete darkness. If that's not possible, wear an eyemask.
- Avoid using alarm clocks.
- Check your room for electro-magnetic fields (EMF)
Sleeping Habits.
- Put work away at least one hour before bed.
- Go to the bathroom before bed.
- Establish a bedtime routine.
- Go to sleep at the same time.
- Keep your bed for sleeping. Avoid work and TV.
- Take a hot bath, shower, or sauna before bed.
- Go to bed as early as possible.
- Read something spiritual, religious, or relaxing.
- No TV right before bed.