How To Get a Better Night’s Sleep
Put the sleeping pills aside and follow these tips for a full night of rest:
Keep a consistent sleep schedule and stick with it.
Do not use long naps.
Prepare for sleep by giving your body the right signals-keep the room as dark as possible, turn off electronic devices, drink a cup of warm chamomile tea or take a warm shower.
Eat at least 3 hrs before to go to bed, preferably a high protein snack. Avoid sugar and refined grains that create a hormone roller coaster disrupting your sleep cycles.
Eliminate caffeine, alcohol & nicotine.
Use relaxation techniques: meditation, abdominal breathing, progressive muscle relaxation.
Catch the sleep wave. If you can’t fall asleep within 40 minutes get up and read a book or write. Trying to fall asleep can cause more stress over not sleeping.