1. Avoid grains and refines sugars, especially right before bed.
-they contain allergens and raise blood sugar, which can excite you and keep you awake
2. Sleep in total darkness
-black out the windows, don't use night lights, or even have digital clocks exposed. Throw a towel over the lights on the clock if necessary. Use a sleep mask over your eyes if necessary. If you wake up to use the bathroom, try not to turn on the light. Keep things quiet, dark and cool to create an optimal sleeping environment.
3. Keep all electrical devices away from the bedroom if possible.
-Clocks, computers, tv's and phones surround our sleeping environment. I am not sure how these electrical fields affect us, but studies show they screw us up. You can do your own research, as I think it is pretty boring. But if it works, I do it. Try to get all these things away from you when you sleep and use a battery powered alarm to wake you in the morning if necessary
4. Relax and stretch in the evening
-There are many ways to wind down, find what works for you. I love stretching because it relaxes me and calms me down. I generally feel better too. Maybe you like yoga, thai chi, or something else, I don't care, find a way to slowly stretch and mobilize your body with low intensity in the evening. Multiple sets of 15 seconds stretches work best for me. This is all about establishing a soothing pre-sleep routine. Maybe take a hot bath and read, whatever it is, use it and sleep better. Just try to avoid things that stimulate you, like work, tv and computers.
-If you wish, you can try to add some supplements to see if they increase the quality of your slumber. I recommend only one at a time to see if it actually works for you. There are tons on the market, and they will not all work for everyone, but maybe one will work for you. It truly is an experiment. I recommend melatonin, zinc, magnesium oil, and even teas like chamomile and passionflower. Be leery of some OTC sleep aides because they may help you fall asleep quickly, but wake up in a few hours groggy in the middle of the night. Alcohol does this to me as well. I might pass out, but I never sleep well if I drink with the boys.
6. Keep an accomplishment journal
-before bed, write a page about things that you have accomplished today, or your goals or even things that you are grateful for. Did you do something nice for someone else? Did you learn something today? This will bring you joy in the long run, and will help you see validity in the things you are working for. If you aren't working hard enough, you will realize it when your page is blank. Keep yourself honest and accountable. If you are not doing your best, you will feel guilty and not sleep well. So work harder, show appreciation and gratitude for life and you will be at ease come the end of your day.
7. White noise may help
-There are devices that make noise like the ocean, the jungle etc. If that helps you, great. I have cars and trains running outside my window now, and its not bad, because I grew up a stones throw from I-95 and Philadelphia International Airport, so those things actually relax me, as long as cars aren't peeling wheels and crashing.
8. Avoid caffeine, alcohol, nicotine, drugs, other stimulants
-this is obvious
9. Be consistent
-try to get into a pattern, and set your natural clock
These are just a few tips, I know you all have your own ideas and routines that you use. Please share them, I am interested. The following is a list gathered from a Facebook post. Some is very beneficial, and some is idiotic.
Matt WichlinskiWhat's your best tip(s) for improved quality and quality of sleep? Black out the light, white noise, supplements, elimination of electronics, relaxation rituals, etc. What do you do or recommend?
- Sev Zakrzewski Polish vodkaYesterday at 8:27am · Unlike · 2 people
- Jonny Elliott topical mag is pretty sweet for me. Put it behind the knees!Yesterday at 8:34am · Unlike · 3 people
- Meredith Toman White noiseYesterday at 8:36am · Unlike · 1 person
- David Pavkovich My uncle uses breathe right strips to help open his airwaysYesterday at 8:37am · Unlike · 1 person
- Matt Wichlinski Sev, what brand?Yesterday at 8:38am · Like
- Matt Wichlinski Jonny, I hear its best to always change location of application, but always use a sensitive, non hairy spot, thoughts?Yesterday at 8:39am · Like
- Michael Leon Zma, gabba and something like white noise, rain or fireplace soundsYesterday at 8:39am · Unlike · 1 person
- Matt Wichlinski Meredith, how do you create it, fan or something else?Yesterday at 8:39am · Like
- Giulia Umile ambienYesterday at 8:42am · Unlike · 1 person
- Jonny Elliott Yeah to be fair only used for a month but seems to absorb really well there. Then just drift off...Yesterday at 8:43am · Unlike · 1 person
- David Claiborne Topical mag works amazing for me as well. I just rub it into the thighs or calves.Yesterday at 8:45am · Unlike · 1 person
- Christopher Reed inner thighs w/ topical mag; as per Mike Mahler the dermal layer is thinner here thereby maximizing absorptionYesterday at 8:51am · Unlike · 1 person
- Christopher Reed personally - yoga / meditation and musicYesterday at 8:53am · Unlike · 1 person
- Sam Gupta There are apps for Ipod touch/I phone for white noise generatorsYesterday at 8:55am · Unlike · 1 person
- Jennifer Hintenberger SleepSense... a supplement that is only about $8 and all natural - Melatonin & B12. 2 weeks on 2 weeks off until you reset your circadian rhythms. I had insomnia and night terrors for 10 yrs and this worked best.Yesterday at 8:57am · Unlike · 2 people
- Matt Wichlinski Thanks, JenniferYesterday at 8:58am · Like
- Jennifer Hintenberger You are very welcome :)Yesterday at 8:58am · Unlike · 1 person
- Yves Cabré If you have an iPhone you could use Sleep Cycle as your alarm Clock. It plays the wake up sound in a certain timeframe (15-30 minutes) and wakes you up in the right phase...Yesterday at 8:59am · Unlike · 2 people
- Dave Hausman MasturbationYesterday at 9:07am · Unlike · 3 people
- Aaryn H Smith Yeah i agree ZMA always worksYesterday at 9:10am · Unlike · 1 person
- Matt Wichlinski Naturally, DaveYesterday at 9:11am · Like
- Patrick Mckinnon A massive dump to tire yourself out followed by a wank and finished off with a cup of horlicks whilst sitting by the log fire in your fluffy pink gown.Yesterday at 9:16am · Like · 1 person
- Matt Wichlinski Patrick, way to contribute...Yesterday at 9:28am · Like
- Patrick Mckinnon Just doing my bit for the community.Yesterday at 9:29am · Like
- David Claiborne If you want to do sups, then I recommend 1-1.5mg melatonin or a supplement called Seditol Plus by Douglas Labs. It is amazing and made from herbs and other natrual substances. Never been a big ZMA fan, especially compared to topical mag.Yesterday at 9:32am · Unlike · 1 person
- Angus Logan - Ions you can get bands which release - ions .the one I have is from ionic-balance.com .Yesterday at 9:37am · Like
- Kimberly Aviles I use all of these tips and they work. When I worked 10pm to 8 am and had to sleep during the day I had to learn some tricks.... Sometimes ear plugs even help;)Yesterday at 9:49am · Unlike · 1 person
- Christiano Avventarsi-Lauer Earplugs. Eye mask. Melatonin. And a nice butt plug.Yesterday at 9:58am · Like
- Isaac Wilkins MicrolactinYesterday at 10:12am · Unlike · 1 person
- Craig Sylvester Aluminum foil and electrical tape on the windows, valarian root and melatonin, and cut out the stimulants for a week, and and dont take any past 3 pm after thatYesterday at 10:20am · Unlike · 1 person
- Clint Darden Between pain, chronic insomnia, night terrors, and meds that make it all worse... I've used strong meds for sleep. Maybe look at getting your blood pressure checked in the evenings, watching comedy shows before bed, ice water, and a small meal. A lot of insomniacs also have low GH levels as well.Yesterday at 10:46am · Unlike · 1 person
- Donna Tutay Karr Eliminate all distractions and listen to meditation music : )Yesterday at 10:54am · Unlike · 1 person
- Michael Leon oh and i forgot to mension, dont drink milk before bed or have anything with calcium if taking zma it will counter the effects....another couple of tips dont have protien or milk before bed and try not to drink any water about 2hrs before bedYesterday at 10:55am · Unlike · 1 person
- Joey Guth Wake up at 5AM every day.Yesterday at 11:15am · Unlike · 2 people
- Jamie Sulc I have a white noise machine that works like a champ!Yesterday at 11:46am · Unlike · 1 person
- Trevor Lea-Smith Here in Norway: Black Curtain (in the summer), zinc and magnisum supplements. Eat well, train hard, enjoy your day, love what you do...by far the best sleep aid therre is.Yesterday at 12:02pm · Unlike · 1 person
- Tom Jankowski Relaxation like an hour before bed, read for like 20 minutes, works every time for me, ZMA supplementation helps but doesnt make as big a difference as preperation!!Yesterday at 12:29pm · Unlike · 1 person
- Tom Jankowski also get a damn good bed, might be hard if you're still in PolskaYesterday at 12:29pm · Unlike · 1 person
- Sev Zakrzewski Matt I would suggest Chopin once you drink the bottle he turns into MozartYesterday at 1:23pm · Unlike · 1 person
- Bobby Zuniga I had some major issues for a while. Talked with a yoga practitioner who specializes in relaxation. We did all kinds of stuff that directly affects the parasympathetic nervous system. Stuff worked GREAT!Yesterday at 1:52pm · Unlike · 1 person
- Bobby Zuniga Oh, and if that doesnt work. 4 Excedrin PM and youll sleep for daysYesterday at 1:53pm · Unlike · 1 person
- Rich Bonzo 2 beers, 2 shots boubon, 15 mgs oxycodone, snort a line of restoril see ya in 12 hrs just like newYesterday at 3:03pm · Unlike · 2 people
- Eric Reed AmbienYesterday at 3:24pm · Unlike · 1 person
- Albert Ramos For me, the best is sleeping back home at my mom's place, she lives on the bottom of a mountain, so noise is always low. Here in San Francisco, what helps me sleep is this: http://www.rainymood.com/
Similar to white noise, but feels more natural. I hope this helps.Yesterday at 3:40pm · Unlike · 1 person
- Matt Wichlinski In the past few hours, we have gotten everything from beer to bourbon, butt plugs to drugs, from white noise to a night with the boys, some of you have cool tricks and the rest are just dicks, thanks for your feedback now Rich gimme my weed backYesterday at 4:07pm · Like
- Erik Christopher Hedval I need the sound of a fan and the darkenss -not Charlie Murphy. I think the fan noise comes from spending too much time sleeping on ships...need that constant low noise. ZMA helps too.Yesterday at 5:09pm · Unlike · 1 person
- Michele Colson Matty: HOT bubble bath & a glass of ice COLD Lemon water, you'll sleep AND DETOX at the same time. Miss you!21 hours ago · Unlike · 1 person
- Rick Daman Big glass of wine!! I saw logs then bro!! I drink it and pass out ASAP!!19 hours ago · Unlike · 1 person
- East Carolina Barbell drugs...18 hours ago · Unlike · 1 person
- Scott Plested Reading anatomy text books.15 hours ago · Unlike · 1 person
- Deep Zanzarakiya Have a busy day, exhaust yourself...14 hours ago · Unlike · 1 person
- Colin Webb Five magnesium salt tablets do the trick for me!11 hours ago · Unlike · 1 person
- Dick Slater Turn on some golf or amy documentary with that guy from Nat. Geos. monotone voice. Or my personal favorite highlights from the Warsaw Eagles.10 hours ago · Unlike · 2 people
- Eduardo Kawabata wake up with the ligth of the sun...work hard...and soon you will get what you want6 hours ago · Unlike · 1 person