Sleep inducing healthy habits
1) The body needs a temperature drop in order for it to feel tired and sleepy. A warm
soak/shower/bath two to three hours before bedtime will relax you and allow your body core to
cool down before bed. (Not hot or cold – warm – because hot or cold will stimulate your body
and wake you up) If you do shower too close to bedtime put a cool face cloth or towel on your
forehead and neck for five to ten minutes. For the last hour before bed turn down your
thermostat slightly to reduce core body temperature and wear socks or mittens if hands and
feet get cold.
2) The best sleep inducing snacks – Carbohydrate packed breakfast foods minus the protein .
Eating them causes a surge of Serotonin and cytokinins. Some people find that foods containing
Tryptophan make them sleepy – Turkey, Bananas, milk etc.
3) Drinking eight ounces or more of anything within two hours of sleeping may result in night time
awakening due to an uncomfortably full bladder.
4) If you take B vitamins, the best time to do so is at breakfast or lunch. If you take them too late in
the day they can keep you awake in the same way as caffeine from tea, coffee, pop and cocoa.
5) Exposure to light prevents your body from producing sleep inducing hormones. Avoid watching
TV or playing on electronic devices where you are looking at a screen. Instead you might do
puzzles or read (something that you can put down as your eyes get tired)
6) Get into a routine – go to bed and wake up at the same time every day. If, for some reason you
go to bed late one day get up at your regular time on the next day to maintain a healthy
circadian cycle.
7) Your bedroom should be as dark as possible (black out blinds or black cloth pinned over your
curtains works well). Use red bulbs for your night lights and have a night light in your bathroom
so that you can go to the bathroom without having to turn the lights on.