Things to do at bedtime to promote falling asleep quickly, having a deep, restful, & restorative sleep?

Answer 1

no caffine or nicotine 8 hrs prior to sleep
no daytime naps
comfy bed, sleep wear and environment
exercise earlier in day
hot bath before bed
warm milk or chamomile herbal tea
pleasant thoughts
meditation
try not to do anything that will get you riled up before bed

sleep well (=

Answer 2

Science has proved the two most relaxing sounds promoting a deep sleep are:

1. Rain (on the roof)
2. Ocean Surf

There are companies that make sound machines with these two noises recorded.

I have also seen DVDs with hours of these sounds on them.

This may be just what you need to drop into a deep sleep.

Answer 3

I have the same problem....falling asleep. My mother would be asleep as soon as her head hit the pillow. I asked her how she did it and this was her answer: "When my head hits the pillow, all of that day's worries are over, done with....gone. I can't do anything about whats done so I don't worry about it anymore".

Good advice, but I do believe it takes a LOT of practice to teach yourself NOT to lay in bed and think about all kinds of things, but I KNOW it can be done because I my spouse is asleep when her head hits the pillow also.....sometime midway into my sentence.

So, my suggestion is:: When you go to bed, don't allow yourself mind to start re-hashing things that happened that day OR things that may or may not happen the next day. Good luck. Pops

Answer 4

Do not exercise or do anything that requires a lot of energy before you fall asleep, it can stimuate your body. Journal, pray, release your mind from the days stress. Two drink a glass of milk, it's ingredients help to fall asleep. Don't eat heavily near bed time. Get quiet, calm down, read a book, just relax right before time to go to bed.

Answer 5

I don't know of anything truly recommended, but just from my own point of view off the top of my head.......
*You could maybe read something, but I suggest that you've read it before, so that you're not in "suspense" when you put it away.
*I like to sometimes put a damp washcloth on my forehead (you might do that if you're ill, I like it regardless!), I think it can relieve any tension you might have in your head.
*I'd like to repeat the answer someone wrote about writing down things for "tomorrow". There's nothing like going to bed after a long day and thinking about what you did or could be doing...yawn!
*Have someone give you a hand or foot massage or a back rub...VERY relaxing! Puts me to sleep!
*Listen to soft, soothing music.

**That's all for now! Sweet dreams!**

Answer 6

Don't laugh at this but it's supposed to help. I have read it in various health magazines. They say to drink 1/2 cup water and then let a pinch of salt dissolve on your tongue making sure it doesn't touch your top pallet. They say it causes an electric(electrons) response with your brain aiding you in sleep. I don't know the whole science but I have read this twice now.

Answer 7

See this new webpage with foods that contain antiinsomniac chemicals that help you get to sleep according the U.S. Dept of Agriculture. Plus more foods for other problems.

http://www.phifoundation.org/cure.html

Answer 8

yes, I keep rain on my sound machine, a little fan as well, and read nonfictional boring articles,books, or even manuals. Also tried the headphone meditational tapes as well. Works so far after many years...

Answer 9

Keep a notepad by your bed and jot down anything you need to remember for the next day. With your info written down you won't have to worry about remembering something. You can even write down your worries/anxieties as a way of freeing up your mind.

Answer 10

Reading or crosswords usually do it for me.