I am NOT a doctor, but I am someone who has suffered from insomnia in the past. ALOT of Americans work too hard, and do not get enough rest. Below are some tips and tricks that I do every night to help me fall asleep. Along with good diet and exercise, these steps should help.
1. Pick a time that you want your body to sleep (different on weekends)- let’s call the time 12pm for examples sake.
2. DO NOT drink caffeine 4 hours before 12pm, also, do not eat anything HEAVY.
3. One hour before you want to go to sleep (11pm) drink a tall glass of skim milk, or low fat milk.
4. At 11pm take a warm shower, or better yet, a sit down bath… pour lavender bubbles in your bath, or use a calming bath gel. (lavender has proven calming effects).
5. Make sure you are sleeping in something cozy, and not too warm. (harsh materials make you wake up more often, and make it harder to fall asleep). Be sure and use the restroom RIGHT before you go to bed.
6. If you can, buy a blue lamp ( I use mine JUST at night..I keep it stored under my nightstand because it doesn’t match my room decor lol)…the soft blue will help ease you into sweet dreams.
7. Make sure that the temperature is cooler than you would normally have it (I have a box fan) the fan will provide noise, and keep your body cooler. If you do not have a fan, it helps to turn on classical music.
8. Make sure all noise and distractions are out of the way. Also, be sure that your room is well ventilated.
9. Lay down on your back, close your eyes and say a prayer (or a lil something in your mind) I you don’t pray, counting to 30 always helps.
10. Take a deep breath through your nose, and hold it inside for 20 seconds. EXHALE through your mouth, and pretend that you are exhaling all your stress and worries through your mouth. REPEAT this process or however long is needed.