Preparing To Sleep
Here is a list of prerequisite steps you should take to help fall asleep.
Make sure that your bed and the pillow you are using are as comfortable as possible.
You might consider investing in a Tempur-Pedic mattress, so that it conforms to your body, making it more comfortable to rest.
Be sure that all the lights in the room are either turned off or that they are dimmed.
You want the lighting in the room to be low enough so that you will not see any brightness when your eyes are closed.
Develop a routine that you will follow each night.
A) Brush your teeth.
B) Watch TV for 30 minutes.
C) Read a book for 30 minutes.
D) Then go to bed.
These initial steps you take before going to bed will help to subconsciously trigger your mind to prepare for falling asleep.
Avoid taking any naps throughout the day.
The longer you stay awake, the more likely your chances will be of falling asleep easily.
So try to avoid taking even a 5 or 10 minute nap, since this will throw off your sleeping pattern for that evening.
It is recommended that you try to stay awake for at least 14 hours before attempting to get a full night's sleep.
Do not consume food or beverages that contain caffeine.
Drinking coffee is an obvious ones, but be sure to pay attention to other products that may not be so obvious.
Chocolate is a common source of caffeine that gets overlooked. So be sure not to eat any food or beverages that contain chocolate.
Exercise each day to get your body tired.
A recommended time is to exercise is in the early evening.
The reason for this is that if you exercise just before going to sleep, the activity might be too stimulating to allow your mind to fall asleep immediately after you finish your workout.
You will want a couple hours of rest after the exercise before climbing into bed.
Do stretching exercises just before getting into bed.
If you limber up your body, you will feel more relaxed when you lie down.
Throw away any worries or stresses you have from the day.
One effective way to do this is to write them down on a piece of paper.
Then crumble up the paper and throw it in the trash.
This is a mental trick used to at least temporarily throw away your worries and get down to the business of falling asleep.
We hope you find these preliminary steps useful.
The more of these steps you can take before attempting to fall asleep, the greater your chances of success.