Fifty Useful Tips for Better Sleep

You can sleep without a pill and still beat insomnia!

1. Try to relax before bedtime; take a walk or read a good book, just do something
   that is not stressful.
2. Do your paperwork or other work-related activities early in the evening.
3. Make sure your bedroom is not noisy.
4. Think of places you fell asleep easily and try to copy those places; set your room up the same way.
5. Avoid medicines that can cause insomnia...
6. Make sure your bedroom is well ventilated and not too cold.
7. Don’t use too many or too few blankets.
8. Don’t tuck your sheets in too tight at the bottom of the bed, your feet should feel free and unrestricted.
9. Your mattress should not sag.
10. Have a big enough bed for yourself
11. Your pajamas should be comfortable.
12. Use a pillow that suits you, soft, firm, whichever you prefer.  It really depends in your sleep style.  We just bought these posterpedic pillows and they are so comfortable.
13. If you like a soft light, while you sleep, have one on.
14. If you prefer the darkness make sure your blinds are thick
15. Rise at the same time seven days a week, no matter what.
16. Do not linger in the bed when you wake up, you instead, get up right away and start your morning.
17. Avoid napping in the afternoon.
18. Do some sort of physical exercise each day that will tire you out.
19. Cut down on smoking and drinking alcohol at least (2) hours before bedtime.
20. Don’t drink coffee or soft drinks containing caffeine after dinner.
21. If you like to watch TV before going to bed, keep it light, watch a comedy instead of a drama.
22. If you like to read before going to bed, keep it light.
23. Avoid watching TV, eating, and discussing emotional issues in bed
24. Regular exercise in the morning can help relieve insomnia.
25. Avoid eating too much salt with your dinner
26. Try eating snacks high in calcium and protein before retiring.
27. Do some mediating and breathing this will help you to relax.
28. Try a cup of Gano Excel Tea (SOD) Red Roobishi  tea will give you a good night’s sleep. 
29. Try a teaspoon of brewer’s yeast and a tablespoon of molasses in a glass of milk.
30. Don’t forget about a glass of warm milk before you go to bed.
31. A teaspoon of honey in a cup of hot water is said to educe sleep
32. Take two teaspoons of apple cider vinegar in a glass of hot water.
33. Ask your spouse which sleeping position you sleep most soundly in and then try to assume that position upon retiring.
34. Don’t go for 8 hours of sleep, you may only need 4 to 6 hours
35. Spend no more than 3 minutes thinking about the day’s problems when you are in bed.
36. The optimum temperature for sleep is 60 to 64 degrees F.
37. Relax before bed in a warm bath with lavender oil.
38. Buy a humidifier to keep your room warm in the winter without drying out the air too much.
39. Rub 1-2 fops of Peace and Calming oil on the bottom of the feet and on the shoulders before bedtime to get good quality sleep.
40. Add baking soda to the bath water.
41. Footbaths before bed help.
42. Before bed, listen to relaxing music.
43. When you are in bed, recall the happiest experience of your life.
44. Ask someone to read aloud to you in bed before you go to sleep.
45. Lie on your back in bed and relax each muscle in your body.  Visualize various parts of your body relaxing.
46. Concentrate on doing some deep breathing as you lie in bed.
47. If all else fails, try counting sheep; it’s an age-old cure and has helped many insomniac get a good night’s sleep.
48. Try a nice glass of red wine
49. Rub a drop of Lavender oil on your palms and smooth on your pillow to help you sleep.
50. Create a bedtime ritual