How can I sleep better?

[BroesBeforeHoes]

Hi

Sleep is very important for everyones health, however, sometimes I have trouble falling asleep. Therefore, I have created this routine in order to sleep better.

-At 8 PM I eat some fish (good for my workout). Open up my bedroom window at the same time. Because then I get more air in my room.

-At 10 PM I eat tuna (good for my workout)

-22.10 Use dental floss, take my vitamins and Omega 3 and brush my teeth.

-22.20 Take a quick hot shower.

-22.30 Go to bed, and drink some water (use to be thirsty at night).

The problem is that I don't falle asleep until late.

Other thinks I do in order to sleep better:
-Not eating much food in the night.
-No candy or coffein drinks (especially not in the evening)
-No alchool on weedays.
-Try to stay as little as possible in my bedroom during daytime.


Wake up at 7.15 AM.
Thanks for answering.

[MJX]

meditate during the day...as in clearing your mind. Have you ever had more than a few minutes where you did not think about one thing for more than a few minutes. it feels kinda wierd at first but it helps you sleep at night and slows down the aging process, also you can get the equivalent of a night sleep by not thinking too much cuz its daily stress that makes you tired and feel the need for sleep.

try it out there are a bunch of great books out there.

[kremie]

try hatha yoga, it's breathing exercises, reduces stress and they have remedies for different ailments.

[reelishymn]

having had insomnia for a while, i've tried all sorts of things to curb it...you could be going to sleep too early, in that you're not exhausting yourself enough during the day that by the time nightfall hits.....you're mind is still wired...for that, the above posts are solid...also, swap the shower with a bath about an hour or two before you want to sleep. your body associates the shower with waking up, so that's not a good look. a hot bath will relax you (bubbles are optional).

if you still don't succeed, laying awake in bed is another poor look...postpone your bedtime until you're so tired that you can't hang anymore....a couple days of being out of it will be worth it long term. you're trying to reaquaint your bed with z's....and its not unhealthy to only score 5-6 hours of sleep...over 5.5 and you're still stealing core sleep, and that's the aim here.

[asterixpro]

you will greatly improve your sleep doing this...

1st DO NOT EAT after 7:30 - 8:00 PM, this will help the digestive system to shut down, so it won't try and finish digesting stuff while you try to sleep

2.- stop watching tv an hour before going to sleep, this will help your eyes adjust to the time.

3.- Excercise and take a bath, also drinking some water helps but not too much since then you are going to need to take a leak

[BigDuke6]

Read in bed. Especially fiction, as it gets the alpha brain waves going and sends you to sleep faster.

[The Legend]

take ZMA

[Amorphous]

taking protein a few hours before bed is a big big problem, protein is very metabolically costly to break down and raises your metabolism after eating it. if you want protein, take a protein shake. plus you shouldnt be eating tuna or fish in general everyday, i know everyone is like fish is the best thing ever, but mercury isn't a good thing bro.

[mbpirate07]

Invest in a new bed that? Reading before bed for an hour or so also helps me ease my body in to sleep mode.

It sounds like your diet should be fine as the fish should provide B vitamins. However fish is known to have a high Mercury content in some catches/species so perhaps it should be more sparingly eaten? Don't think this would be affecting your sleep just an FYI note.

Gluck mate!

[TheStroke]

Are you in college? If so, grab a text book from the most boring class you have and lay in bed, reading it. Always works for me :P