If You Have Problems Falling Asleep:
Fix a bed time routine and stick to it religiously
"Religiously" means just that. It does not mean from Monday to Friday, and then wild nights on Saturday and Sunday. Maybe once a month you can have a wild night; but if you want to break this routine every week, it is not going to help.
Go to bed early
Now, that is a tough one. Most of us are working people. So our work demands that we get to our offices at fixed times. That, of course, deprives us of that extra sleep that we hope to get in the mornings. So it becomes a matter of going to bed late and getting up early. When we should wake up is decided by our work.
So the only thing that we have the freedom to decide is the time we go to bed. Ideally, we would go to bed by 10 or 11. If your wake up time is 8 in the morning, this can be extended to 12 or even 1 in the morning. In any case, let your wake up time decide your bedtime. Work backwards, so that in any case you give yourself those blessed 8 hours of sleep.
Don't eat two hours before bed time
It is difficult to get a decent sleep with your stomach full, so try to have supper at least two hours before your bed time. And keep supper as light as possible. If you have a heavy meal there is a greater chance that you'll have disturbing dreams, or even nightmares!
Have a glass of warm milk at least 30 minutes before going to bed
Milk is the best sedative that nature has to offer. If you really want to make your eyelids droop, add a pinch of ground ginger, a pinch of cinnamon and 1 clove. But remember; drink it warm, not hot. A date along with the glass of milk is the classic sedative that has stood the test of time.
Wash your feet and calves up to the knees in warm water
And also wash your hands and forearms. It really works!
Gently massage feet and calves, hands and forearms
for few minutes - preferably with some moisturiser or baby oil.
Diffuse some essential lavender oil in the room
30 minutes before bed time. This will help tremendously.
No reading in bed and absolutely NO TV
And if you are a light sleeper shut off all disturbances - such as a loud clock, a dripping tap, a telephone that might ring or even a creaky bed.
Go to the next section: The Pain
