Sleep of innocence
Nearly three in four American adults have trouble sleeping at least a few nights a week; 40 percent get fewer than seven hours of sleep each weeknight; and more than one in three are so sleepy during the day that it interferes with their activities. Those numbers come from a National Sleep Foundation poll in 2002. You can beat the odds and get a good night's sleep. Just take care in what you do, eat and drink in the hours leading up to bedtime.
Your Bedroom
Keep your bedroom dark and quiet for sleeping. Do other activities in a different room. Reserve your bedroom for sleeping and being intimate with your partner. Make sure your mattress is not too hard or too soft. Invest in a good mattress that is large enough for you to move around while you sleep.
Preparation
Do not exercise strenuously three to five hours before bedtime. Avoid arguing or other emotional upsets---they will make it more difficult for you to . Do not take naps during the day unless absolutely necessary; take a walk or read a book instead.
Food
Eat large meals several hours before bedtime, not 15 minutes before. Eat foods containing tryptophan (an amino acid) before bedtime---they will relax you so you can sleep. These foods include crackers and cheese, yogurt, and whole grain cereal with milk. Avoid foods high in fat such as fried foods, hamburgers or bacon and eggs.
Drink
Drink a cup of chamomile tea or a glass of warm milk, which also contains tryptophan. Avoid drinking alcohol and drinks that have caffeine in them, such as soda, black tea or coffee. Caffeine is a stimulant that keeps you awake; avoid it for six to eight hours before going to bed.
Ways to Relax
Crochet, play the piano or guitar, or write in your journal. Make your list of things to do the next day so your mind won't be working overtime once you are in bed. Meditation will relax both your mind and your body. Listen to soft, instrumental music just before you go to bed or when you are in bed. Take a bath before you go to bed, but make sure the water is just warm, not hot. If you like to read, make sure the book is not too engrossing.
Counting
Counting sheep after you are in bed may seem silly or outdated, but it really does work to help you fall asleep fast.
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