Don’t exercise vigorously after dinner (an evening walk is fine).
Get regular exposure to daylight for at least twenty minutes, preferably first thing in the morning. The light from the sun enters our eyes and triggers our brain to release specific chemicals and hormones, like melatonin, that are vital to healthy sleep, mood, and aging.
Eat no later than three hours before bed. Eating a heavy meal prior to bed will lead to a bad night’s sleep.
Create a Sleepy Environment
Use the bed only for sleep and sex.
Keep your bedroom very dark or use eyeshades.
If you have a noisy environment, block out sound by using earplugs (the soft silicone ones work the best).
Make the room a comfortable temperature for sleep—not too hot or cold.
Create an aesthetic environment helpful for sleeping by using serene and restful colors and eliminating clutter and distraction.
Calm and Clear Your Mind
Write your worries down. One hour before bed, write down the things that are causing you anxiety and make plans for what you might do the next day to reduce your worry. It will free up your mind and energy to move into deep and restful sleep.
Get a guided imagery or relaxation CD to help you get to sleep.
Relax Your Body
Take an UltraBath. Raising your body temperature before bed helps to induce sleep. A hot bath relaxes your muscles and reduces tension physically and psychically. The UltraBath also gives you the benefits of magnesium absorbed through your skin, the alkaline balancing effects of the baking soda, and the cortisol-lowering effects of lavender, all of which help with sleep.
Get a massage, stretch, or do a ten-minute yoga routine before bed.
Use a hot water bottle on your solar plexus (or snuggle next to a warm body). Warming your middle raises your core temperature.
This helps trigger the proper chemistry for sleep. Either a hot water bottle, a heating pad, or a warm body can do the trick.
