Things You'll Need:
- A good bed
- supplements
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Step 1
First, try to keep the same schedule every day- wake up and go to bed at about the same time. This allows your biological clock to be set- then your body knows when it is time to sleep and arise. BTW, it is actually better to go to bed early and arise early (for example, 9-10 PM and 5-6 AM), but this is not feasible for everyone. Work hard and do a lot during the day. Stay very active and fill up your day. Also, try to get up as early as possible. In addition, try to live a balanced life and eat a balanced diet. Do everything in moderation. Work, play, love, laugh, enjoy life, and live life to the fullest.
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Step 2
Try to work hard and lead a balanced life- balancing work and play, family/friends and personal time, work and hobbies, and on and on. Try to stay involved and active and have a set schedule every day. Try to stay healthy and eat a balanced diet. Do everything in moderation. If someone has a structured life, it is much easier to get into a structured sleep routine.
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Step 3
Get on a regular exercise routine. Work out hard; try to work out 3-4 times per week. Try to be healthy and eat healthy. Stop smoking and drinking excessive amounts of alcohol- both can interfere with good, restful sleep. Be very active. For example, it is healthy to have an active sex life. This will greatly help your efforts to sleep well.
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Step 4
Here are some practical steps. Find the bed and pillow that work for you. Many rave about the Tempur Pedic Sleep System and the Select Comfort sleep number system beds. These beds are renowned for helping people sleep better. They reduce tossing and turning and help you wake up refreshed and rejuvenated. Create a calm, relaxing atmosphere in your bedroom. Turn on white noise and sleep noise-makers (like the sound of rain, for example) that create relaxing sounds in your room (Target has a good noise-machine for uner $20). Remove all work reminders (like computers, bills, etc) from your bedroom. Do not take problems and worries to bed. Let fresh air into your room often. Get the temp right and make sure your body temp is where you like it. Check the weather to see the low temp of the night!! If you have a pressing problem, write down three things you can do to solve the problem and then go to bed.
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Step 5
Add relaxation techniques to your daily life and routine. Practice deep breathing before you sleep. Stretch before you go to bed. Do not eat a lot before you sleep. Some like to eat something, but do not eat anything heavy (like meat, cheese, hard-to-digest foods) because the body digestion during the night will not allow you to sleep soundly.
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Step 6
Try natural supplements like valerian (tablet or liquid), kava and chamomile available at most groceries and health food groceries/stores. These are wonderful supplements that are actually good for you. It is good to have some relaxing tea (such as chamomile tea) as well. Other supplements like melatonin and seratonin are well-known but might have some unwanted side effects. Keep in mind that vitamins are helpful in being healthy AND in sleeping well. Spend the last 5-10 minutes of the day winding down and doing your 'sleep' routine.
