–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