The human body responds well to routines. You can’t expect to just lay in the bed and immediately fall asleep.  Start your wind down process at least one hour before bed time. Adapting a routine can help train your body to begin to calm down and feel sleepy.

One Hour Before Bedtime:

- Dim the lights in the room.

- Turn on the blue light filter on all of your electronics

- If you are watching a television show, make sure it is not an exciting or dramatic show. Watch something calming and not
too interesting. The best thing to do is read a book.

- Set the temperature of the room to something that feels cool.

- Stop working. It’s hard to fall
asleep when you are still thinking about an email you just typed.

- Take a hot bath or shower.

- Consume calming herbs that calm the body.

Sound can actually be very helpful in helping you fall asleep. However, the type of sound you choose will play a major role in your sleep quality.  There is a big difference in falling asleep to an action packed movie with screaming and gunshots versus a calming sound such as an air conditioner or fan.

It’s the same for music.  Different tempos, rhythms, and melodies can trigger vastly different reactions. High-tempo music may pump you up and get you ready for the day, while soothing, meditative music may mellow you out and help you fall asleep. Choosing the right sound is key.

Slow Jazz Music

Relaxing jazz music has been proven to activate alpha brain waves which promote a calm mind and reduce anxiety. It also activates delta brain waves which induces better sleep.

Slow Jazz Music Example

White Noise

Whitenoise is a combination of various sounds at different frequencies that are audible to the human ear. They often sound like a hissing or “Shhh” sound similar to television static. This
continuous noise helps to block out all sudden background noise such as barking dogs, your roommates tv, or a partner who wakes you up in the morning when they get ready for work. There are various white noise apps that you can download on your phone and play through a speaker. Pick the best sound for you.

White Noise Example

Zen Music

Zen music is a type of music that helps empty the mind, bring attention to the present, and introduce calmness and peace. It is sometimes called meditation music. This music is usually what you would hear at a spa. It is soothing, slow tempo, and rhythmic.

Zen Music Example

Every light has a color temperature.

Lights emitted from electronic devices such as the light from your television, phone, computer, iPad or LED lights are considered cool blue lights.

These lights are fine in the daytime, but they cause your body to suppress the hormone melatonin (makes you feel sleepy) from being released in the body. When exposed to blue lights, you will feel wide awake instead of sleepy.

Lights emitted from candles or night lights are considered warm yell ow lights.

These lights do not disrupt melatonin release. Always use these lights in the bedroom.

It is best to avoid all lights when it’s bedtime.

Turn off all electronics at least one hour before bedtime. If you insist on looking at an electronic device close to bedtime, be sure to go to the settings and turn on the blue light filter. This will turn your phone’s display to a warmer yellow color. Also turn down the screen brightness.

Napping can completely throw off your sleep-wake rhythm. Occasional napping is ok but try not to make it a routine. It is best to avoid them all together if you can.

Always try to keep naps 30 minutes or less and only sleep early in the afternoon.

This will help you feel refreshed while not allowing you to get into a deep sleep. This guarantees that you will still feel tired at bedtime.

Always avoid long naps.

They cause you to enter into a deep sleep which may feel good for the moment but will make you feel less tired at night. This will cause you to feel tired very late into the night. By the time you get into a good sleep, it will be time to wake up in the morning. This causes you to feel tired when your alarm clock sounds.  The tired feeling will follow you throughout the day tempting you to take yet another long nap.  It's a vicious cycle.

The temperature of your bedroom can make a significant difference to your sleep quality. Warmer temperatures can cause discomfort and restlessness. 

The best bedroom temperature for the most comfortable sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius).

Exercise plays a major role in the sleep quality you get. Exercise lowers stress hormones which combat stress, anxiety, and depression. It also helps to use up excess energy that could make it difficult to sleep at night.

Always excercise in the morning or evening at least 4 hours before bedtime.

Exercise provides a useful energy boost earlier in the day. Once this energy boost wears off, your tired body will help facilitate deeper and restful sleep. Exercising too close to bedtime will cause a stimulating affect that will make it difficult to fall asleep.

Always eat your last meal at least 3-4 hours before bedtime.

This will give your body time to move the food you have eaten from your stomach to your small intestines and avoid sleep disruptions such as a full stomach, gas, or heartburn.  Eating early enough in the evening will also give your body time to reduce the energy spike you receive from insulin each time you eat.

.

Foods to Avoid Close To Bedtime

Acidic Foods

Onions, tomatoes, garlic, citrus fruits, dark
chocolate and peppermint can trigger acid reflux.

Alcohol

While alcohol can help you fall asleep faster, after that initial period, it disrupts your sleep. Avoid alcohol near bedtime. If you must drink, then no more than one drink near bedtime.

Caffeine

Limit coffee (even decaf), green tea, and soda after p.m. Even if you feel tired, it will still prevent you from falling into a deep
sleep.

High-fat Foods

These foods include butter, cheese, fatty cuts of meat and anything fried. They are hard to digest and will prolong the process, which can disrupt your sleep.

Spicy Meals

Avoid fiery dishes and sauces to
reduce your risk of heartburn keeping you awake.

Tyramine Foods

Foods like bacon, cheese, chocolate, eggplant, ham, potatoes, sugar, sausage, spinach, and tomatoes contain tyramine, which increase the release of
norepinephrine, a brain stimulant.

Watery Fruits

Fruits like watermelon, pineapples, oranges, and
cantaloupe contain high amounts of water. While they may be healthy for your body, eating them too close to bedtime will cause frequent urination which will disrupt your sleep.

.

Foods That Promote Sleep

Foods like turkey, bananas, figs, dates, yogurt, tuna, and whole grain crackers are high in tryophan, which promote sleep.