Avoid alcohol late in the evening (at least four hours before bedtime).
Avoid caffeine (coffee or tea) late in the evening.
Keep a regular sleep schedule.
Maintain a regular physical exercise routine.
Bedtime rituals can help (not for babies only).
Have a glass of milk (hot or cold) at bedtime. Milk contains the amino acid tryptophan, which induces sleep.
If you fly across continents and get jet-lagged, several hours' exposure to sunlight (go out during the day) helps switch the sleep-wake cycle to the new time zone.
Insomnia commonly worsens stress and vice versa. Melatonin (discussed in a later chapter) or other over-the-counter sedatives should be considered only after the above approaches have been tried and have failed. If sleep difficulties persist for more than a few weeks, go see your doctor.
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How Would You Love To Finally Get A Decent Night's Sleep? Do you toss and turn all night long without getting much of a wink of sleep? Are you tired of counting sheep for hours without falling asleep? Wouldn't you love to be able to fall asleep simply, easily and naturally, without pills, potions or harmful medicine?