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| -- urinate before going to bed. -- do not exercise before bedtime. -- have sex before going to sleep. -- avoid alcohol, caffeine, and nicotine close to bedtime. -- make sure your bedroom is clean, quiet, dark, and comfortable. -- before walking into your bedroom, forget about the outside world. -- if you can not fall asleep, then take a warm bath or have sex or read a book. -- do not nap during the day because it may keep you from falling asleep at night. -- take a warm bath before going to bed. A warm bath will relax your whole body. -- if you can not fall asleep, then do not look at the clock in order to avoid anxiety. -- go to bed and wake up at the same time every day, including holidays and weekends. -- before bedtime, ask somebody to give you a massage or to rub your back and forehead. -- take deep breaths and use meditation or prayer or yoga in order to relax your body and mind. -- do not eat or drink anything before bedtime. Two hours before bedtime is the time for you to relax. |