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AIR FOR SLEEP:
Air the bedroom well each day. Keep the room temperature down and adjust the bed clothes for warmth, put on an extra blanket for example. Between 16 - 20 is a good temperature.

FOOD FOR SLEEP:
Low blood sugar is a problem in insomnia so you want a meal before going to bed which will release sugars gradually into the bloodstream during the night. Also calcium and foods which cause the body to produce the hormone serotonin are essential for sleep. Include these foods in your evening meal. It should not be a big meal and should be taken a couple of hours before going to bed. They are foods which are high in protein and carbohydrates: Fish, eggs, nuts, meat, banana, potato, pasta, rice, and dairy products not refined sugars, cakes and chocolate, etc, with them you get a high boost of sugar which then falls quickly. Also leave the leafy green vegetables, cereals, beans and citrus fruits for the lunch and breakfast because although they also contain healthy amounts of calcium and carbohydrates the fibre in them might keep your digestive system uncomfortably active during the night! Don't take any stimulants at least five hours before the evening meal: any coffee, tea, energy boost drinks or drinks with artificial additives. Just fruit juices, hot relaxing herb or fruit teas, caffeine, theine, alcohol and nicotine free.

ACTIVITY FOR SLEEP:
Try this plan for 5 nights: On the first night go to bed only 4 hours before you have to be up, on the second night 5 hours, on the third night 6 hours, and so on. At least half an hour of exercise a day is a must for people with insomnia. Keep Busy the whole day. Do not take any naps.

MIND FOR SLEEP:
Sleep needs preparation. Stop working, studying, trying to deal with problems a couple of hours before going to be so I mean with the evening meal. Read something that does not require much thought, have a warm bath, put on some relaxing music. And just think this time is rest time only. Do not take worries to bed with you. Any thing that needs to be thought over or dealt with before the next day should be put down two hours before you go to bed. I find it a good time to hand my concerns over to God in prayer.

Learn more about this author, Saron Maramo.
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