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Things you shouldn't do before you go to bed (if you want to sleep)

Our culture is go, go, go. Whether you are in elementary school, college, a career, or retirement, your schedule is expected to be bursting at the seams. This could be one reason why so many of us have struggled with that seemingly simple task: falling asleep.
When tackling this issue there are some things you should do and there are some things you shouldn't do.

First of all, try to set and keep a regular bedtime. This not only conditions your body to help put you in a sleep routine, but it will help time budgeters know when it is time to begin winding down. About one hour before bedtime, stop doing things that require high energy and start your pre-bed routine.

Things to keep in mind:

- Don't do any aerobic activity about 1-2 hours before you want to be asleep.
- Cut the caffeine. Everyone handles caffeine a bit differently, but most people find it helpful to go decaf after 3 p.m.
- Get all of your eating done 2 hours before bed (this will help keep off unwanted pounds too) and all of your drinking done 1 hour before bed (no bathroom breaks mid-night)
- Stop paying bills, working, studying, writing, arguing, or anything else mentally taxing or stressful 1 hour before bed. Who can relax and sleep with thoughts zooming through their head?

So, what do you do with that hour before bed then? Is it wasted time? Never.

Before bed:

- Visit and laugh with those you live with.
- Clean up any clutter or unfinished projects. Putting them away helps keep them from bothering your brain.
- Get ready for the next day by making a lunch or setting out clothes.
- Put your PJ's on, brush your teeth, and curl up with a good book.
- Physical intimacy (sex does not count as aerobic activity in this case and can be very relaxing)

If you usually have trouble getting to sleep try some of these:

- Take a shower or bath.
- Sip a cup of herbal tea.
- Do some light stretching.
- Journal any lingering thoughts or emotions.
- Soak your feet.
- Massage

If you've prepared yourself well and still have trouble falling asleep after bedtime, don't lay awake for more than one half hour. Get up, try one of these suggestions, then go back to bed. In bed, focus on the air entering and leaving your lungs. Or focus on the feeling of the blood running through your veins. Try a relaxation exercise. Start in your feet and consciously relax every muscle in your body all the way up to your scalp and face.

Getting to sleep can be a frustrating challenge. But it's an important one to overcome. These practices should be tools to help your dream-time be a success every time.

Learn more about this author, Gretchen Gingerich.
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