1. Sleep in complete darkness, or as close to it as possible. This is so true. We noticed a dramatic difference in our baby’s sleep when we put up room darkening shades in his room for the first time. Our daughter has had them from the start and been an amazing napper. I have even gone in to my son’s room to lay down for a quick snooze.
2. Keep the temperature in your bedroom no higher than 70 degrees F. I am cold. I am always cold. I leave my seat heaters in my car on until July. However, I cannot sleep unless it is cold. I learned this the hard way when we tried to cut our power bill and made it warmer in our house. My insomnia returned with a roaring entrance.
4. Don’t change your bedtime. Go to bed and get up at the same times during the week and the weekend.
5. Avoid before-bed snacks, particularly grains and sugars. These will raise and then lower your blood sugar, often causing waking and the inability to go back to sleep.
6. No TV right before bed. TV disrupts your pineal gland function, according to Dr. Mercola. It is much too stimulating to the brain.
7. Avoid caffeine and alcohol. Caffeine has a very long half-life, and alcohol often keeps you from entering deep sleep.
8. Make certain you are exercising regularly. At least 30 min a day 2 hours or more before bedtime.