For your better night's rest..
Acknowledge your stressors. Consider transferring that list of
items swirling around in your head at night onto a sheet of paper.
This will help you feel as if you've gotten started with your tasks
and let you get some rest.
Exercise regularly. It may seem counterintuitive, but upping your
level of activity during the evening, when you think you're wiped
out, will help you to gain a second wind and probably to sleep
better when you do retire.
Avoid caffeine after mid-day. Be wary, too, of sodas and teas,
which often contain caffeine as well.
Go to bed when you're tired. Don't spend time staring at the
ceiling and worrying about how you simply must get some sleep. Get
up, do something relaxing in another room, and return to bed when
you're ready.
Learn relaxation techniques. Consciously attend to your breathing;
imagine being in your favorite place (think: "Calgon, take me
away!"); relax your muscles, scanning your body from head to toe -
Pilates and yoga classes often teach these skills.
Maintain a routine. Changing your sleep schedule dramatically on
Friday and Saturday nights can lead to a shift in your circadian
rhythm that carries into the following week.
Consider melatonin. This hormone is a natural sleep aid. It appears
to work particularly well for those who have trouble staying
asleep, even though they may easily fall asleep. A dose of 0.3 mg
nightly is recommended.
