Winding down ∞
- Prepare for tomorrow.
- Go over all your successes during the day. If you keep notes for later review, write it in that journal.
- Write down any thoughts and TODO items. Don't bring them with you into bed.
- The idea is to be "done" with the day; to have things out of your mind.
- A light carbohydrate and warm milk (for its tryptophan) will help you sleep.
- A light carbohydrate and 500 mg Magnesium, and 250 mg Calcium supplements will help you sleep.
- If you suffer from jet lag or have a particular need, consider Melatonin. It isn't appropriate for regular use, but it will set you on the right track if you need to or just end up staying up way too late one night and end up shifting your waking schedule too much into staying up late constantly.
- Have a bedtime ritual.
- I've had particularly vivid dreams after regular workouts. Working out 4-6 hours before bed time will help a lot. Do nothing strenuous closer than four hours to your bedtime.
Don't eat a meal before four hours of bed. If you have weight issues, carefully time that final meal and be certain to not snack from that final meal to bed time.
You have to know the type of person you are. Some people need to dismiss entertaining thoughts, and others need to encourage them. Either way, the urgency of thoughts needs to be avoided.
Falling asleep ∞
If you're the creative sort, and do things with your ideas, get up and write anything that comes to mind. Your sleep will be better, and you'll wake up to a list of interesting things to consider throughout your day.
Staying asleep ∞
- There's no need to suffer in bed if you aren't falling asleep in a reasonable time and are getting stressed out. You'll get better sleep overall if you get out of bed and do something relaxing for a while. Don't snack.
If you glance at your clock while you're in bed, then hide it.
Being asleep ∞
Dream. Consider Lucid dreaming.
Waking up ∞
- Have a regular time to wake up.
- Your clock is tyrannical, which is unfortunate, but if you are able to instead go to bed at a set time then you can wake up whenever you want and let the clock be more of a nuisance than a tyrant.
Have something already lined up for the day that's interesting.