Lesson 5: Improve Your Sleep Habits
In addition to sleeping on a supportive memory foam mattress, there are a few things you can do to improve your sleep:
- Sip on chamomile tea before bedtime.
- Exercise regularly at least four hours before bedtime.
- Develop sleep rituals before bedtime, such as listening to relaxing music or stretching. This will signify to your body that it’s time to sleep soon.
- Eat a light snack before bedtime so you don’t awaken hungry. Dairy products contain tryptophan, which induces sleep.
- Sleep in a cool room on a cool mattress with enough blankets to keep you warm.
- Have a nightstand next to your bed where you keep water, books, journals, a CD player, and other things you might need to access easily. This will keep you from getting up and feeling active.
- If you need to get up, use a nightlight instead of turning on bright lights. This will prevent your body from thinking it’s daytime.
- Take a hot bath 90 minutes before bedtime. The drop in body temperature you experience afterwards will make you sleepy.
- Write your thoughts in a journal before bedtime. This will relieve you of worries and keep your mind still.
- Breathe deeply and slowly while counting your breaths.