Learn to Sleep Naturally

Day 64: Learn to Sleep Naturally

Sleep medications aren’t necessarily the solution to sleep problems. Some medications can be addictive. For a natural alternative, try avoiding caffeine after 10:00 a.m. and try not to nap during the day. Save your bedroom for sleeping—avoid the urge to read, write, or watch television in your bedroom. This will help condition your mind that the bedroom equals sleep. You can also try exercising about four hours before bedtime and taking a hot bath right before you go to sleep. Using relaxing rituals, such as meditating or listening to music, before bedtime can help mellow your mind and body.

Don’t stay in bed when you have trouble sleeping. Get up and do something relaxing such as stretching or meditating, and don’t go back to bed until you feel sleepy.

Action for the Day

If you are having trouble sleeping, review your thoughts, activities, and what you’ve eaten that might be interfering with your sleep. Are you worrying about something from the past or future? What can you do differently tomorrow?

Thought for the Day

“Sleep is the best meditation.”

—His Holiness the Dalai Lama

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