Sleep Easier

Melatonin - sleep easier

These are more suggestions to help you sleep easier:

  • Identify allergies, pain, inflammations and deal with them.
  • Check out your mattress, pillow, bed linens and sleeping attire to prevent allergies and induce the most comfortable sleep.
  • Make sure cleaning detergents aren't triggering asthma or allergies.
  • Remove white noise distractions such as computers, T.V.'s (quiet fans/heaters are okay).
  • Eating and exercising should be done early - 3 hours before bedtime.
  • Create a 20" bedtime routine - brush teeth, meditation, read a short time, etc.
  • Bedroom should be dark and cool.
  • Establish a set wake up time (7 days a week).

If you suffer insomnia (getting to or returning to sleep) don't fight to get to sleep. Get up and do some light activity (walk, meditate, do yoga, drink a few oz. of milk) and after 20" go back to bed.

If you can only sleep 5 hours try sleeping only 4 hours and then add 15" a night. It resets your clock.

  • Do not consume caffeine 3 hours before bed.
  • Do not consume alcohol 2 hours before bedtime because it boomerangs 2 hours later and wakes you up!
  • Do not use nicotine 2 hours before bedtime.
  • Do not eat big meals 3 hours before bedtime. This avoids reflux from prone position with a full tummy.

Tips to Sleep Better

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