Do's and Dont's Before Bedtime

Having hard time sleeping? Here are some Do's and Dont's for you to have a good night rest.

1. Set your internal clock. Its important to establish a consistent time for going to bed and waking up.
2. Stick to a schedule and don’t sleep late on weekends.Have about the same time of sleep everyday.
3. Watch your diet during dinner. Eat light.
4. If you feel hungry munch something that triggers serotonin (which make you sleepy). You can eat bread cereal and food containing the amino-acid L-trypotophan like milk, tuna, or turkey.
5. Exercise in the afternoon to relax the muscle and relieve tension.
6. Do a 20-minute “power naps” during daytime so that it wont steal hours of sleep at night.
7. But if you work graveyard shifts, keep window coverings closed so that sunlight doesn’t interrupt sleep.
8. Sleep in slightly cool room, studies shows that warm hand and feet induce sleep quickly.
9. Go to bed when you are tired already and if you don’t fall asleep in 5 minutes get up and do something else. Go back to bed when you are tired.


1. Don’t drink a lot 2 hours before bedtime.
2. Don’t eat spicy, greasy and heavy foods.
3. Don’t drink alcohol this may cause you to wake up repeatedly and snore.
4. Avoid addictive stimulants like caffeine and nicotine because they keep you awake.
5. Do not take sleeping pills unless prescribed by a doctor.
6. Do not think too much or agonize on things during bedtime because stress will prevent sleep.

Most of all, Pray. Remember if you’ve counted too many sheep already, maybe its time you talk with the Sheperd.