Begin rituals that help you relax each night before bed.
This can include such things as a warm bath, light snack, chamomile tea
or a few minutes of reading.

Watching television before bedtime is often a bad idea.
The television should not be in the bedroom.  The light from the screen is too stimulating. Use a radio instead for background noise.

Don’t go to bed unless you are sleepy.
Read a book, listen to soft music or browse through a magazine. Find something relaxing, but not stimulating, to take your mind off of worries about sleep.

Get up at the same time every morning, and go to bed at the same time every night.
Do this even on weekends and holidays.  Even if you are retired or not working, this is an essential component of good sleeping habits.

Avoid taking naps if you can.
If you must take a nap, try to keep it less than one hour, and avoid naps after 3 p.m.

Do not go to bed hungry, but don’t eat a big meal near bedtime, either.
Snack on high protein foods, like nuts/nut butter, Greek yogurt, whole grain crackers with cheese, to stabilize blood sugar.

Avoid sleeping pills, or use them cautiously.
Most doctors do not prescribe sleeping pills for periods of more than three weeks.
Do not drink alcohol while taking sleeping pills.

Make your bedroom quiet, dark, and a little bit cool.
It should remind you of a cave.  Find a comfortable temperature setting for sleeping, and keep the room well ventilated. A cool (not cold) bedroom is often the most conducive to sleep.  Block out all distracting noise, and eliminate as much light as possible.


Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.

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