For all you Insomniacs out there ...

Dedicated to cosimfree911

Those are some tips for a good night sleep.

1. Do not nap during the day.


2. Limit caffeine


3. Don't smoke (if you are a heavy smoker, try to cut down)


4. Expose yourself to bright light/sunlight soon after awakening.


5. Exercise early in the day


6. Check your iron level. (Iron deficient people tend to have more problems sleeping)


7. Make your bedroom primarily a place for sleeping ( is not a good idea to use your bed for paying bills or doing work)


8. Incorporate bedtime rituals. (listening to soft music or sipping a cup of herbal tea)


9. Relax for a while before going to bed. (spending a quiet time can make falling asleep easier, this may include meditation, relaxation or breathing exercises, or taking a warm bath)


10. Don’t eat a large, heavy meal before bed.


11. Bedtime snacks can help. (an amino acid called tryptophan, found in milk, turkey, and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try drinking warm milk or eat a slice of toast with peanut butter or a bowl of cereal before bedtime)


12. Jot down all of your concerns and worries. (write down your worries and possible solutions before you go to bed, so you don't need to ruminate in the middle of the night. A journal or "to do" list may be very helpful)


13. Don't do anything stimulating. (don't read anything job related or watch a stimulating TV program)


14. Create a bed journal to follow your sleep pattern. (include: time you went to bed and woke up - total sleep hours - Quality of sleep - times that you were awake during the night and what you did (e.g. stayed in bed with eyes closed or got up, had a glass of milk and meditated) - amount of caffeine you consumed and times of consumption - types of food and drink and times of consumption - feelings - happiness, sadness, stress, anxiety)