Things You'll Need:
- Comfortable bed
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Step 1
Ensure you have a comfortable bed that is not too firm and will allow you to turn over easily.
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Step 2
Have a warm bath. By having a warm bath you are artificially increasing your body temperature to allow it then slowly fall inducing you into sleep.
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Step 3
Exercise more regularly but avoid exercising before or close to bedtime as this will stimulate your muscles and release endorphin into your system.
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Step 4
Cut down on stimulants including caffeine, nicotine and sugary sweets or drinks.
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Step 5
Wear loose fitting night clothes, preferably in a breathable fabric such as cotton or linen.
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Step 6
Use Lavender, place several drops of lavender oil on your pillow or burn a lavender scented candle before sleep.
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Step 7
Drink Chamomile or Peppermint Tea.
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Step 8
A little hot milk before bedtime can also be of benefit as it has sleep enhancing properties.
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Step 9
Do not eat before bedtime. The digestion process of the food will keep you awake at night.
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Step 10
Ensure you drink plenty of water; dehydration can inhibit sleep. However, do not overload on water before sleep otherwise you will make plenty of trips to the bathroom and defeat the whole purpose.
Comments
floisters said
on 7/19/2009 should i drink the chamomile or lavender tea right before going to sleep? together with a hot milk?
jmessina10 said
on 7/20/2008 Chamomile and Peppermint relax you.
jmessina10 said
on 7/20/2008 Chamomile and Peppermint relax you.
Haoie said
on 7/20/2008 Doesn't tea act as a stimulant?
vikki9 said
on 7/12/2008 Thank you for these sleep-supporting ideas.