A Good Nite's Sleep

14 Steps 2 Bedtime Bliss

**Have a bath before bed. The warm water will raise your body temperature, making u naturally sleepy**

1. Try 2 go 2 bed n get ut at da same time - or within an hour of your usual time.

2. Avoid indulging in daytime naps as they may interfere with your nite-time sleep.

3. Caffeine is a stimulant that is found in coffe n chocolate. Avoid both for several hours before bedtime. experiment 2 c what suits u n your body: some people find caffeine consumed anytime after 10 am is enough 2 prevent them from sleeping.

4. Alcohol n tobacco can also disrupt sleep, so avoid the for3 hours before bedtime. Again, u may need 2 abstain for longer.

5. Try 2 eat at least 3 hours before bedtime so the process of digesting food doesn't keep u awake. If this routine isn't convenient, consider eating your main meal at lunch, n a lighter meal in da evening.

6. If u r a light sleeper, go 2 bed only when u r really tired. U may find that spending less time in bed produces a deeper, more restful sleep.

7. Regular exercise should guarantee a goog nite's sleep, but try 2 complete your workout at least 2 hours before going 2 bed.

8. Establish a calming bedtime ritual, such as meditation or a soak in a warm bath. Add a few drops of relaxing lavender essential oil.

9. Ensure your bedromm is comfortable, dark n free of clutter.

10. If your bedroom is noisy, buy a 'white noise' machine 2 block out external noise, or play New Age music very sofly.

11. Watch your fluid intake at nite. If u do go to da toilet after bedtime, don;t turn da lights on. They can signal 'daylight' 2 da pineal gland, halting melatonin production n making it impossible 2 go back 2 sleep.

12. if u r on any medication, check 2 c whether there r side effects that include insomnia. If there r, ask your doctor about different drugs or consider natural alternatives.

13. Use your bedroom only for sleeping. Set aside another time n place for planning, thinking n worrying so u r less likely 2 toss n turn at nite.

14. Sex does not always act like a sleeping draught. U may find it so stimulating that u stay awake for hours.