7.Exercise about 2 hours before bedtime. Then take a relaxing bath, get into bed and maybe read something light for a few minutes. By this time, those relaxing endorphins will have kicked in and you will be relaxed and physically tired.
Perfect conditions for sleeping!
8.Get up at a regular time. Do not try to sleep in to make up for lost sleep; it just doesn’t work. If you get up at your usual time you will be that much more tired in the evening. You can make it through the day being tired, and it will help you go to sleep more easily later that night.
9.Try eating foods or temporarily taking a supplement containing Tryptophan. Tryptophan is an amino acid that must be present in the brain for sleep to occur. This may be because it is a precursor for Serotonin, which can be converted to Melatonin.
Note: Melatonin supplements should only be taken for a short period of time as there is concern that if taken for too long (over a month) the body will stop producing it on its own, and you will be worse off than when you started.
Good food sources include seeds and nuts, soy foods, cheese, turkey, salmon and eggs.
10.Check your mattress and pillow – make sure they are comfortable and give proper support.
11.Good old-fashioned hot chocolate, made with milk or nut milk and with raw cacao and a natural sweetener; skip the sugar but do try a little vanilla and cinnamon.
12.There are many herbal remedies and teas that you can try; some people find them effective, some don’t. Try different ones (earlier in the evening!) and see what works for you.
13.Create a relaxing atmosphere in your bedroom. Make it a sanctuary of peace and serenity.
14.Trust in God! He will keep you safe during the night and awaken you in the morning. Give over control of things to Him. Most things aren’t really under our control anyway, but we spend so much time worrying and trying to figure things out, spinning our wheels and wasting energy.
The Bible says, “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” And isn’t that the truth!
Sweet dreams!