What do I do to get deep sleep every night?

Answer 1

Avoid caffeine (including caffeine-containing drugs), nicotine, and alcohol for four to six hours before bedtime. The first two are stimulants that can make it difficult to sleep. And while alcohol may have a sedating effect at first, it tends to disturb sleep after several hours.
Don't exercise within four to six hours of bedtime. Working out earlier in the day, though, not only doesn't hinder sleep, but can actually improve it.
Perform relaxing rituals before bed, such as taking a warm bath, listening to relaxing music, or eating a light snack.
Before going to bed, try as much as possible to put your worries out of your mind and plan to address them another time.
Reserve your bed for sleeping. To preserve the association between bed and slumber, don't watch television or do work in bed.
Go to bed only when sleepy. If you can't fall asleep within 15 to 20 minutes, get out of bed and read a book or do another relaxing activity for awhile, rather than trying harder to fall asleep.
Make sure your bed is comfortable and the bedroom is conducive to restful sleep--quiet and at a comfortable temperature, for example.
Wake up about the same time every day, even on weekends, to normalize the sleep-wake schedule.
Don't take naps, or nap during the mid-afternoon for no more than 30 minutes.




Avoid bed-time snacks, particularly grains and sugars. These will raise blood sugar levels and make sleep difficult. Later, when blood sugar levels drop too low (hypoglycemia), you might wake up and not be able to fall back asleep.

Do not watch television or do any work in bed.

Once in bed, close your eyes and simply "feel your body" - this means focus on your body and wherever you notice tension, consciously relax that area. Then, simply watch your slow easy breathing until you fall asleep. The neti pot is a beneficial practice which may help you improve your breathing for better health.

Read spiritual or inspirational literature for a few minutes before bed. Avoid dramatic novels or distressing reading material.

Go to bed as early as possible. Our body systems, particularly the adrenal glands, do a majority of their recovering during the hours of 11PM and 1AM. In addition, your gallbladder dumps toxins during this same time period. If you are awake, those toxins back up into the liver which then secondarily back up into your entire system and cause further disruption to your health. Prior to the invention of electricity, people would go to bed shortly after sundown, as most animals do, which is what nature intended for humans as well.

So aim to be in your bed with the lights out between 9:30 P.M. and 10:30 P.M. If you are not used to getting to bed this early, move your bedtime up by 30 minutes every week until you are in bed by 10:30 P.M. For example, if you usually watch television until midnight, try turning off the TV by 11:30 for a week. Then aim for 30 minutes earlier, and finally 10:30 P.M.
Stay away from alcohol. Although alcohol makes people drowsy, its effect is short-lived and people will often wake up a few hours later, unable to fall back to sleep. Alcohol will also prevent you from falling into the deeper stages of sleep, where the body does most of its healing.Avoid foods which you may be sensitive to. This is particularly true for dairy and wheat products, because they may have an effect on your sleep, such as causing apnea, gastrointestinal upset, excess congestion, and gas, among others.

Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter, may affect sleep.
Sleep in complete darkness.

Answer 2

Ther are several things you can do. Make sure your evening slows down, and start relaxing before bed time. Try to go to bed and get up about the same time each day. Be sure your room is darkened. If you go to bed watching TV, set your control to turn it off so that it doesn't interrupt your sleep later on in the night. If you sleep with music, use a CD rather than radio so the change from music to talking doesn't interrupt you.

My MD had me get Melatonin, an over the counter herbal remedy that helps you get to the deep, restful sleep without waking up drugged. He recommended three tablets, 3 mg. each every night. It really helps, without the drugged feeling.

Answer 3

I Have To Sleep On The Other End Of The Bed.

Answer 4

You could get a sleep aid (a pill). Or better yet, try reading a Tale of Two Cities by Charles Dickens. Or War and Peace. Those will put you to sleep in no time!

I speak from experience.