• Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. I actually do this myself.  I have an Oreck air purifier next to my side of the bed.  The constant hum it creates along with the soft sounds of my ceiling fan create perfect noise to drown out sounds outside the bedroom.
• Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
• Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and seratonin. I found some really great lined curtains for my bedroom that were on clearance at Kmart.  I don’t know why we were in there, but I stumbled across them and they’ve been excellent.  They also help to keep the cold and heat out-the best $12 I have spent.   Did you know there also should be as little light in the bathroom as possible if you get up in the middle of the night?  It is said that as soon as you turn on that light you will immediately cease all production of the important sleep aid melatonin for the remainder of the night.
• No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.  I spent many, many years with the TV in the bedroom.  I would also find myself up until 1 or 2am watching it.  Not good.  When I moved in with my husband, he said, no more.  It was difficult at first, but I soon saw an improvement in falling alseep sooner.
• Read something spiritual or religious. This will help to relax. Don’t read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.  You don’t have to read for an hour or two.  I myself find that after 15 minutes my eyes are starting to droop.  I have been reading poetry at night lately.  It fills my head with lovely thoughts before falling asleep.
• Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. I know I hate it.  It is said that if you are regularly getting enough sleep, they should be unnecessary. I go without my alarm as often as possible and when I do use one, I try to use a nice, pleasant tune rather than a jarring “alarm”.  Some people use a sun alarm clock. [Example] A Sun Clock provides an ideal way to wake up each morning if you can’t wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time – ideal for anyone who has trouble falling asleep.
• Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Personally, something like this helps me tremendously.  I find myself doing it throughout the day.  It is not always necesssary to do just before bed.  It is amazing that something so simple can have such an effect.
• Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of melatonin’s precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP). L-tryptophan is obtainable by prescription only. However, don’t be afraid or intimidated by its prescription status. It is just a simple amino acid.
• Get to bed as early as possible. I have read that our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.  I find myself to be a night owl so this one is a bit difficult, but it reminds me that if I am not doing anything in particular and there is no ereason for me to be “up”, I should go to be.
• Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.  I myself, sleep so much better in a cooler room.
• Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.
• Some say to also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.
• Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following a toxin-free lifestyle.  I’m not saying drop all of your medications, but I do suggest that if you are on prescription medications you look into natural alternatives.  It is amazing how effective the body is at healing itself if healthy, and allowed.
• Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.
• Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.
• Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
• Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep.
• Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.
• Don’t drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
• Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep.  Another very simple technique with amazing results.
• Remove the clock from view. It will only add to your worry when constantly staring at it… 2 a.m. …3 a.m. … 4:30 a.m. …This is so true.  I tried the once…just turned it so that I couldn’t see it from my pillow…found myself drifting back to sleep much faster.  I don’t have a clock anywhere near me now.
• Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
• Don’t change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
• Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.
• Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day’s tensions.  Your routine could include a nice evening snack two hours before bed, a warm shower or bath using relaxing sented soaps or lotions followed by 30 minutes of reading or meditating…or 15 minutes of shared massages with your partner [try to get yours last ]

• Go to the bathroom right before bed. This will reduce the chances that you’ll wake up to go in the middle of the night.

• Wear an eye mask to block out light. As said above, it is very important to sleep in as close to complete darkness as possible. That said, it’s not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can help to block out the remaining light.  I have one made of silk that I love and bring with me when we travel.  I picked it up on sale for about $10.  I like ones made of silk because it does not get hot or feel heavy on my eyes.

• Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow’s deadlines.

Sweet Dreams!