Strategy #1 – Make your bedroom an electronic free zone. Don’t use your phone, TV, tablet, or computer before sleep. That bright light from the screen works its way into your brain and delays the release of the sleep inducing hormone melatonin.
Strategy #2 – Try supplementation before potentially harmful prescription sleep medication. Magnesium plays an important role in regulating sleep patterns. The standard American diet is low in Magnesium. Supplementing with as little as five-hundred milligrams right before bed helps me relax and fall to sleep. Chamomile tea and/or valerian root are good choices as well. We have a great Valerian root based sleep aid here at the office called Maxi Snooze. After just one or two capsules I’m ready to sleep as soon as my head hits the pillow.
Strategy #3 – If you wake up in the middle of the night and can’t fall back asleep, get out of bed and do something quietly enjoyable. Lying in bed for hours and getting annoyed can be a waking nightmare. Instead read a book or magazine (again, be wary of the backlight on tablets).
Strategy #4 – Clear your mind before bed. A few hours before you go to sleep, take a minute or two to plan out everything you need to get done the following day. This strategy can reduce stress, anxiety, and your mind from running wild while you’re lying in bed.