–Dim the lights one hour before bed time

• Lights shut off pineal gland production of melatonin

–Green salad with chicken or turkey for dinner

• Chicken and turkey contain tryptophan and green leafy vegetables have B-vitamins than convert tryptophan to melatonin

–Stick to a routine

• Go to bed and get up at the same time every day

–Sleep in pitch black darkness

• Darkness increases melatonin production

–Eat a handful of nuts or a glass of milk

• Contains tryptophan which is converted to melatonin and seratonin

–Go to bed early

• Traditional Chinese Medicine claim the hours between 10 PM and midnight can provide twice the sleep rejuvination

–Avoid Alcohol

• Alcohol consumption prior to bed time results in less REM sleep

–Vigorous exercise during the late evening

• Raises the bodies temp four to five hours prior to sleep and drops the body temp as you begin your sleep cycle

–Avoid Caffeine 2-3 hours prior to bed time

• Caffeine is a stimulant and can decrease REM sleep