Use bed for sleeping only

Do not watch TV in the bed or look at a computer screen at least 30 minutes before going to bed for getting sound sleep. The light from both a television as well as a computer monitor mimics the same intensity of light as sunlight. This fools the body and brain into thinking it is nowhere near time for sleep. Drink milk as milk has an amino acid in it that increases the levels of melatonin in the brain that slow down brain activity. Go to bed when it feels tired. Reserve the bed for bed things like sleep and sex only. It can be also used as reading books before sleeping but nothings more then that.

Meditation before sleep

Meditation does not mean crossing legs and hum, but focus on relaxing. Take deep, long breaths. Tense each muscle one at a time from head to toe. By focusing on doing this takes the mind off of other things and the sleep will come on time. Exercise during the day as Exercising at night just gets everything going instead of shutting down for sleep. But exercising during the day tires the muscles out and makes for a solid nights sleep

Improve sleep habits

Go to bed and wake up at the same time every day even if there is not enough sleep. This will help train the body to sleep at night. Develop a bedtime routine by doing the same thing every night before going to sleep. Take a warm bath and then read for 10 minutes every night before going to bed. Soon the body will connect these activities with sleeping, and doing them will help to make sleepy. Use the bedroom only for sleeping or read before sleep and do not eat, talk on the phone or watch TV in the bed. Make sure bedroom is quiet and dark. If noise is a problem, use a fan to mask the noise or use earplugs. As if the bed is used for any other purpose it loose the image of relaxing area. So it is always advisable to use the bed only for sleeping or to relax.

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