Tips and warnings before sleep

• For people who own an iPod Touch or an iPhone: There are many apps which can play calming noises (like quiet rainfall, wind, etc.) to help you go to sleep. Another option is to listen to guided sleep soundtracks - a meditation to help you relax and fall asleep.
• Avoid falling asleep somewhere else in the house, such as in front of the TV. If you feel this happening, get up and prepare for bed and get yourself into bed quickly.
• Use warmth. If you're feeling cold, fix this quickly. Put on socks or a warmer layer on the bed. Fill a hot water bottle or microwave a wheat-bag. Put a warm towel over your eyes: Put a washcloth in the dryer and lay it over your eyes. It will relax your eyes as well as warming you a little.
• Know yourself. Only you can know what does and does not keep you awake at night. If reading sends you to sleep, by all means use it but if it's revving you up, avoid it!
• Make use of a journal by your bedside. Instead of lying there worrying, write in your journal and leave the thoughts for dealing with during daytime.^[27] Use a book light to avoid disturbing others and to avoid putting on too much light. A page or two of thoughts written down can calm you enough to restore the need for sleep.
• It is very important to see your doctor or qualified health professional if you are at your wit's end about not sleeping properly. Note the signs of when it is important to seek advice. The following symptoms are a sign that you need to seek your doctor's advice: your insomnia is stretching out over a period of months; you constantly feel tired during the daytime, rarely refreshed; pain or a need to visit the toilet are regularly waking you up; your relationships with other people are suffering because you're feeling tired, irritable, and snap easily; you're taking prescription drugs and have noticed the sleep problems since starting them.^[28]
• Abandon thoughts about "being a wreck tomorrow". This self-fulfilling thinking will cause less sleep.Think of other things immediately and forgive yourself for feeling worried. If nothing else works, tell yourself that it is better to lie there with your eyes shut and not sleeping than to be getting up and activating your mind without energy to drive it. Just lying there with closed eyes will often result in you drifting off to sleep - you will drift in-and-out of sleep even if you do not realize it. As a result, you will be more relaxed in the long run. Of course, if about 15 minutes pass and you are still not asleep you should get up and do something not too physically or mentally demanding (read, do a puzzle, write in a journal, etc). Then go back to bed.
• If someone else sharing the bed is the cause of your not falling asleep, discuss the problem together. Perhaps it's a case of spending a night in the guest bed when your bed partner is ill or stressed about a deadline, etc. There is no sense in two people missing out on sleep, and this can impact your relationship negatively if you both have a poor night's sleep.
• Try sleeping with a pet; this can be very calming knowing that there is a living being with you. If your pet moves a lot, however, this can backfire on you!
• Find something that makes a very quiet, steady sound. A small fan on a low setting or a real, non-electric, ticking watch or clock are ideal. For some the sound could make sleep harder, but for others, the steady beat of the ticking, or the quiet hum of an electric motor in a fan can be very peaceful.
• Playing an instrument before sleeping can help to soothe you, calm your mind and force you to focus and concentrate on a task. Make sure it's classical music!
• Tell yourself you are tired; start saying this before you go to bed and as you are settling in bed.
• Having sex promotes your ability to sleep.^[29]
• Make a conscious effort to relax your tongue, jaw, and face along with the rest of your body.
• In my opinion the best way to prepare yourself to have a well deserved sleep is to first take a nice, warm shower, get a warm cup of milk and read a book while drinking your milk. While you are reading your book I prefer to be reading in my bed and with a low light on. You will soon become very tired after all that!
• Listen to calm, soothing music before bed but avoid listening to heavy metal, heavy rock, screamo etc. as these won't lull you to sleep but will instead make you feel more energetic.
• Try warm milk and nutmeg as a drink before sleep.
• If you are wake up or can't sleep for worry or other thoughts, take them out of the bedroom so that where you sleep is not where you think about these things. Find a chair in a different room for about 15-20mins to leave the thoughts there.
• Ensure you have a good few minutes of sunlight during the day.

• There are many possible reasons for having a sleeping disorder – the Diagnostic and Statistical Manual of the American Psychiatric Association, for example, has an entire chapter devoted to the topic of sleep disorders, some of which can be quite complex. If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet.
• Be responsible for your kids' nighttime habits. Watching exciting TV or playing stimulating video games right before bedtime will keep them more alert and awake. Move such viewing to earlier in the evening. And if you need to watch a movie before bed, watch a comedy movie or TV show.
• Be careful if you're wearing earbuds! If you roll in your sleep, the cord can be a hazard. Try a 'radio pillow', where you can plug in an MP3 player and sound comes out softly through the pillow. If you use earbuds, ensure that the wire goes around the back instead of the front.
• Always check the contra-indications of essential oils as some cannot be used for pregnancy, lactating mothers, people who are immuno-suppressed, etc.
• Avoid self-diagnosing your sleep problem. Talk to your doctor about any problems you're experiencing with insomnia or other sleeping problems. It is important to identify the source of the problems and get a proper remedy. Ask your doctor about routine changing suggestions (i.e., tips for breaking a poor habit),what non-addictive sleeping aids are available, if there are any possible herbal remedies before having totackle the heavier medications (for example, valerian), and whether there are any suitable nutritional and exercise options.^[30] Since prescription medications can bring about addiction or drowsiness, exploring all the possible options is prudent.
• Avoid taking over-the-counter remedies. These can lead to their own set of problems, or can mask the symptom of something more serious. Be careful with herbal remedies that are swallowed - follow the instructions of your health professional with care and be sure to detail any other medical conditions.
• If you have problems such as snoring, sleep apnea, etc., seek medical assistance as quickly as possible. These can be either dangerous or can harm your health-restoring sleep, impairing your performance during the daytime.

Things You'll Need

• Comfortable mattress, decent pillows, good bed covers
• A sleeping mask (optional)
• Comfortable sleepwear
• Good curtains/blinds and soundproofing (optional)