1. Sleep in Silence
No TV, no phone, no clock, no snoring spouse. If you can't do this every night, at least try it on weekends.2. No coffee after 12pm
Caffeine is a drug. It's a legal drug but it's a drug. It stays in your system for up to 10 hours so if you have any past noon then you will be up all night long.3. No sugar after 12pm
Or at least drastically reduce it. Because of the way sugar is processed by the body it spikes your insulin and then when the insulin drops you get hungry and tired all at once.4. No eating two hours before bedtime
Your digestion takes about one hour to happen. So if you eat dinner at 7pm then don't eat anything after 8pm or you'll be up all night long because your body will be working hard to digest that food while you are trying to sleep.5. Get outside during the day (even for just a few minutes) and look directly into the sun with closed eyes for 60 seconds (don't go blind!) and this will reset your circadian rhythm so you will sleep better at night
This is called "Sunning"6. Aromatherapy
use lavender oil on your pillow to help you sleep better
Buy high quality stuff but cheap stuff works too (I have no idea why)7. Exercise
Even just 20 minutes a day of moderate exercise will make you fall asleep easier and stay asleep better through the night (but not if combined with #3 above)8. Write down 3 things that went well that day before going to bed each night so that when you wake up in the middle of the night, as we all do from time to time, those thoughts will trigger happy memories instead of waking up constantly thr
This is from "The Power of Now" by Eckhart Tolle , who I think is full of shit but this technique really works
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