Achieving better sleep can lead to many health improvements. This list of suggestions is not meant to be followed entirely—instead, pick three to four changes to improve your sleep quality.

Minimize or Avoid Stimulants

✔ Avoid alcohol (wine, beer, and hard liquor) within 3 hours of bedtime.
✔ Avoid caffeine after 2 p.m. (or 12 noon if sensitive). Caffeine sources include:

• Coffee, tea, lattes, espresso-based drinks
• Cola drinks (Pepsi®, Coke®, Mountain Dew®)
• Chocolate and coffee-flavored desserts
  ✔ Avoid Sudafed® or other decongestant medicines at night.
  ✔ Some medications can have stimulating effects—consult your doctor or pharmacist if they affect your sleep.
  ✔ Complete aerobic exercise before 6 p.m. (or at least 3 hours before bedtime).

Nighttime Tension & Anxiety Management

✔ Avoid stressful activities close to bedtime:

• Watching the news or checking financial reports
• Paying bills or engaging in heated arguments
• Reading exciting or intense materials
  ✔ Write in a journal before bed to process negative thoughts.
  ✔ Use positive affirmations like:
• “I can relax and fall asleep.”
  ✔ If stress persists for weeks, consider professional counseling or therapy referrals.
  ✔ Many relaxation techniques (yoga, mindfulness, breathing exercises) are available through CDs, DVDs, or online.

Sleep Planning & Preparation

✔ Plan for 8-9 hours of sleep and maintain a consistent sleep schedule (sleep & wake at the same time daily).
✔ Begin preparing for bedtime 30 minutes before getting in bed.
✔ Avoid getting into bed after 11 p.m., as early sleep is more beneficial.
✔ Avoid long naps (limit naps to 45 minutes unless sleep-deprived or unwell).
✔ Avoid large meals, spicy food, or excessive fluids within 3 hours of sleep.
✔ Take a hot aromatherapy bath before bed:

• Add 1-2 cups Epsom salts for muscle relaxation.
• Add ½ to 1 cup baking soda to reduce acidity.
• Add 10 drops lavender oil to lower stress levels.

Strategies for Trouble Falling Asleep or Staying Asleep

✔ If unable to sleep within 20-30 minutes, leave the bedroom and:

• Go to another room and do a relaxation activity (e.g., meditation).
• Read a neutral book under low light.
  ✔ Reduce blue light exposure:
• If using a phone/tablet, enable Night Mode and lower brightness.
• Use a small reading light instead of a table lamp.
  ✔ If you wake up early due to thoughts, write them down in a journal.
  ✔ If early awakening persists, consider therapy, as depression might be a factor.

Light, Noise, Temperature & Environmental Issues

✔ Dim lights in the bedroom 15 minutes before bed.
✔ Reduce noise using:

• Earplugs, white noise generators, or HEPA air filters.
  ✔ Optimize sleep temperature (not too hot or cold).
  ✔ Minimize electromagnetic field (EMF) exposure:
• Keep phones, computers, and electrical devices at least 8 feet away.
  ✔ Avoid electric blankets—use them before bed, then turn them off.

Bedding & Pillows

✔ Use hypoallergenic pillows & mattress covers.
✔ For side sleepers, use a neck support pillow.
✔ For hip/shoulder pain, try a body pillow.
✔ Invest in high-quality bed linens for better comfort.

Supplements & Light Therapy

✔ Consider natural sleep supplements (consult your doctor before use):

• Melatonin: 1-5 mg (to fall asleep) / 5-20 mg (time-released for staying asleep).
• 5-HTP: 100-200 mg (1 hour before bedtime).
• Taurine: 500-2,000 mg (1 hour before bedtime).
• Magnesium: 200-400 mg (supports relaxation).
  ✔ For stress & cortisol reduction, try:
• Ashwagandha, phosphorylated serine, Lactium® casein decapeptide, or L-theanine.
  ✔ Drink herbal tea (e.g., lemon balm, passionflower) for relaxation.
  ✔ Use light therapy:
• Expose yourself to blue light or 10,000 lux bright light in the morning if you struggle with a late bedtime.

Final Thoughts

A consistent sleep routine, relaxation techniques, and a comfortable sleep environment can significantly improve sleep quality. Try implementing just a few changes at a time and observe how they affect your rest.