How to Get a Good Night's Sleep
Make changes in your evening rituals
- Dim your lights several hours before bed to avoid the stimulation caused by artificial light pollution—which is all around us through TV, computers, and indoor lighting—and serves to stimulate us.
- Come up with a regular, rhythmic evening ritual that allows you to embrace anxieties that get released when you slow down. Meditation, prayer, and deep breathing are all good methods.
- Surrender to sleep. After all, you go to the movies, you shouldn't go to sleep. There is nothing you have to do to sleep—except let go of waking. Practice "dying" into sleep—rather than forcing yourself to sleep—and cultivate awareness of your personal twilight zone.
How to fight insomnia (and win)
What not to do before bed
- No alcohol or nicotine for 1.5 hours before bed.
- No exercise that makes you sweat for 1.5 hours before bed (doing things that make you sweat in bed are okay).
- No caffeine, caffeinated beverages or food, or caffeine in pills for as long as you need to avoid (we recommend three hours) before bed.
- No eating three hours before bed, so you can avoid reflux issues that can disturb sleep.
Treat your allergies
Will sleep deprivation help you sleep more?
Consider taking herbal supplements
Valerian root: It contains ingredients with sedative properties and is generally considered one of the more effective herbal therapies for sleep. Our recommendation: 300 milligrams.
Ginseng: Studies have shown that the ingredients in ginseng help decrease the amount of wakefulness in a 12-hour period and increase the amount of slow-wave sleep. Try 200 to 600 milligrams of the extract.
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