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Some Suggestions to help you get to sleep
These are for use with the sleep tape but are useful to help you sleep in any case
Do not consume any caffeine in drinks or in food, after your lunch. These foods include: coffee, tea, soda, (and other brown colored drinks), mountain dew, orange soda or any other soft drink that has caffeine in it. Avoid chocolate in any form including, candy, cookies, cakes, pies, puddings, hot cocoa, chocolate ice cream, ices or chocolate mousse, etc.
Eat foods containing Tryptophane. Food that contains this amino acid, in its natural state are: Turkey, Tuna, Apples, Peanut butter, Milk, and Milk Products (dairy)
(Tryptophane is an amino acid, one of the building blocks of protein, which is considered essential because the body cannot manufacture its own. It plays many roles in animals and humans alike, most importantly, it is an essential precursor to a number of neurotransmitters in the brain. As such, it is the only substance that can be converted into serotonin. Since serotonin, is converted in the brain into melatonin, it clearly plays a role in balancing mood and sleep patterns. This is also available as a supplement under the name of L Tryptophan which was banned by the FDA in 1990 due to the fact that it caused some sort of virus. This virus was traced back to the factory which produced it but the FDA has not approved it for sale and considers it unsafe.)
Some people find that herbal teas or wheat products help them to relax
DO NOT CONSUME alcoholic beverages within 3 hours of your bedtime.
Try to have a normal schedule. (whatever is normal for your time frame) Get to bed at a time where you will be able to sleep 10 hours or less. (not more)
Eat your meals at regular intervals and a snack if you like
Exercise early in your day (if you work midnights this may be at 10 PM for you) not after dinner or after your last meal.
No Naps during the day!
Try not to stimulate your mind too much after dinner. (computer work will stimulate your mind) This should be a time to wind down
Take a warm bath or shower about an hour before you want to retire for the night. Warming the body then allowing it to cool will help sleep happen.
If you can't shut down your mind..begin a worry journal at your bedside. Write down what is on your mind, then shut your book and leave your worries beside the bed.Or speak about your worries into a g device, then shut it off, and go to sleep worry-free. Many times if you have a problem and do this, you will come to a solution overnight.
Bedroom Instructions
No eating, drinking, reading or lounging in bed
The bedroom should be used for sleep and sex
Preparing for bed
Take time for yourself to relax and unwind from the day.If you are busy from the time you return home from your job till bedtime, you will need to have some unwind time, to prepare to sleep.
Turn the clock away from you
Repeat to yourself 5 times I will awaken at ____
Listen to your sleep tape
If you are not asleep within about 30-40 minutes, replay the sleep tape
If you are still unable to sleep, get up and do something quiet, like a puzzle, reading, some hobby that will not get you too excited or wound up, something that you will be able to leave without cleaning up, so you can drop everything when your are tired and go to sleep. Using the sleep tape at this time is optional.
Do not be alarmed if you do not adjust to your new schedule right away, once your hours and meals are more regular you should find sleep easier as you listen to the tapes more.
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