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1. Avoid coffee, tea and chocolate in the PM. Caffeine is designed to keep you awake for 14 hours. Theophylline, which is in most types of tea, for 7 hours. Bromophylline, which is in chocolate, for 4. Find out if you can tolerate the potential carcinogens in Kava Kava and several pharmaceutical sleep aids before you try them. You might prefer to spend the night praying. Find out if you can tolerate the smell of Valerian before you use it. If you use Chamomile or Vervain, do not make a habit of it. Address the underlying problem.
2. Give yourself time to digest and burn off your dinner. If you are not starving or freezing, do not eat any fruit, lean protein or vegetable within 4 hours of bedtime. Do not eat anything else within 8 hours of bedtime. Food provides energy that might cause insomnia.
3. Consume calcium and magnesium in the PM. You might need 500 to 1000 mg of each. The powder or liquid form of supplement might be the easiest form to digest. Bananas, carrots, kale and raisins are some sources. Eat them for dinner 4 to 6 hours before bedtime. They may lengthen the time you are asleep.
4. Get some physical exercise a few hours before bedtime. For example, dance or exercise and then stretch. Tire your body, so it won't keep you awake by tossing and turning.
5. Soon before bedtime, engage in an activity that is pleasant or neutral rather than upsetting. For example, sing uplifting songs or read a math textbook. Tire your mind, so it does not keep you awake.
6. If fluid retention bothers you, sweat off the excess fluid during exercise. Or keep the air as dry as you can tolerate it. Also, avoid drinking more than a half-cup of water for a few hours before bedtime. Make sure to drink enough water early in the day. Or, try reading in bed or on a tilt table for about an hour before bedtime. Then eliminate the excess fluid.
7. Take any bath or shower at least an hour before bedtime. These keep some people from feeling sleepy. If you must bathe at bedtime, use warm water. Maintaining constant room temperature helps people stay asleep, since your body temperature drops while you are sleeping. If air conditioners or other noises bother you, try wearing soft earplugs until you can stop the noise, or get used to it. Wearing earplugs every night, over a period of years, enlarges the ear canals.
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