1. Don’t look at any technology screens right before bed. The blue light tricks your brain into thinking it’s day time and not time to go to bed. Turn off the TV at least 30 minutes before you want to be asleep and read in bed (not on a back-lit eReader) for that time.
2. Wash your sheets and PJ’s on a regular basis. I don’t know about you, but for me, clean sheets are just so much more comfortable than old, dirty ones. There’s nothing like laying down in a fresh set of sheets, am I right?
3. Drink herbal tea (like sleepytime tea) before bed. The herbal smells calm the senses and a hot beverage relaxes the body for a wonderful night of sleep.
4. Don’t drink caffeine too late. A lot of people will tell you a certain time of the day (like 2 pm) that you shouldn’t have caffeine after. Frankly, for me that’s too early. But I know caffeine doesn’t affect me like most people so just be smart about it. Find a time that you know works and stick to it.
5. Cuddle before bed. Studies show that cuddling also relaxes the body. And who doesn’t love a late night cuddle session? Whether it’s with your significant other or your dog, calm yourself down in the arms of a loved one before you go to sleep.
6. Keep the temperature reasonable. Most people like to be a little colder at night. Then again, I get some of the best sleep when I’m on the warm side. Whatever you prefer, make sure the temperature and your pajamas are comfortable so you’re not waking up in the middle of the night to put more clothes or covers on or take some off.
7. Be active during the day, I don’t mean to do a crazy vigorous exercise right before bed, but do more than just lay around all day. If you’re body is not tired, you won’t sleep well. If you have a desk job, take the stairs. If you work from home, take the dog on an extra long walk during the day. Just get up and do something.
8. Keep a note pad on your night stand. Most people lay in bed with a million thoughts running circles in their minds. I do this sometimes. But if you have a note pad right there, whenever you think of something you can jot it down and then forget about it till the morning. Also, you can spend some time doing a “brain dump” before you lay down to sleep. Take the notepad and just write everything that comes to mind. Get it all out of your head and sleep with sweet dreams.
9. Wash your face before bed. Not only is this healthy and good for your skin, it’s so much more comfortable to sleep with a clean face. Also, you can train your body to know that when you wash your face, it’s time to settle down and go to sleep.
10. Block out as much light as possible. Do you have lights outside your bedroom window? Block them out with thick curtains. Turn off all lights in the house. You don’t want your brain to think it’s day time at all. And then when it’s time to get up, open the curtains and let the sun in!

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