Research shows that 30 minutes of moderate to vigorous exercise at least 5x per week can make it easier to fall asleep. You need to work out hard enough that you get your heart pumping and break a sweat. Find an activity that you like. Brisk walks can be simple and effective

Why it works? Exercise releases feel good chemicals that reduce tension and anxiety. It also has a calming effect on the nervous system which may increase the quality and duration of sleep.

Establish a routine. Here is an example:

• Wake up at the same time every day.
• Seek direct sun exposure for 30 minutes within 1 hour of waking up. Sunlight will suppress melatonin production which signals the body to become alert and awake.
• Eat your largest meal mid-day. Caffeine can stay in your system for 8 hours. So, avoid highly caffeinated beverages too late in the day.
• Get in your workout. The belief that evening exercise will keep you awake at night is not true for the majority.
• Limit fluids. When you drink a beverage, it takes about 5 hours before you can urinate it out. To prevent middle of the night trips to the bathroom, avoid drinking too much late in the day.
• Eat a light meal in the evening. “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Big heavy meal takes longer to digest which can interfere with your sleep.
• Have your nightcap early (by 7pm) – People fall asleep more easily with alcohol because it acts as a sedative, but once it wears off, it causes more arousals and sleep disruption later in the night.
• Prepare your room – No stress inducing clutter and room temperature around 60 degrees Fahrenheit (optimal for most people). Darken the room (cut off melatonin production).
• Around 9pm Jot down your worries – Avoid the flood of pre-dreamland jitters. Make your to-do-list or work through any issue you have been mulling over. If your mind starts wandering when you are in bed, remind yourself that you have closed the book on the day and there is nothing you can do until tomorrow.
• 10pm turn off all electronics. Research shows that 2-hour exposure to light from self-luminous backlit devices (tablets, smartphones, e-readers, computers) suppressed sleep-producing melatonin by about 22 0/0. If watching TV is relaxing for you that is OK since it is not interactive.
• Practicing meditation at this point may be helpful. Meditation can increase melatonin production. Reading or some gentle full body yoga stretches are helpful.
• 11pm lights out

OTHER HELPERS

1. Lavender Aromatherapy products (massage oils/lotions, bath salts and reed diffusers are believed to act as a mild sedative).
2. Hot bubble bath – relaxes muscles and releases tension
3. Melatonin – Signals your body that it is time to sleep
4. Valerian Root – Act as a sedative, reducing anxiety and calming the body (supported by multiple studies).
5. White Noise Machine – block out background noise.

Summary of Sleep Like a Baby By Jenna Bergen