Secrets of a Good Night's Sleep

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A light bedtime snack can be beneficial in helping you get to sleep and not be bothered with feeling hungry during the night. Bananas and warm milk are both good choices since they are high in the amino acid tryptophan, which can help induce sleep. In the yoga tradition, starchy carbohydrates, sweets, and spicy foods are poor choices for a bedtime snack. Experiment with what works well for you. And limit your fluid intake as you get close to bedtime so you won't be awakened by a need to go to the bathroom.

A regular exercise program, including 30 minutes of exercise at least five times a week, will work wonders for your sleep and will help you feel more vigorous during the day. Brisk walking is fine, but exercising harder is better, if you are fit. Split your 30 minutes of exercise into smaller segments and spread them over the day if that works better for you.

Stretch and Meditate Just Before Bedtime
Consider doing a simple yoga or other stretching routine just before you get into bed since this will relax you mentally and physically for sleep. Emphasize quiet and relaxation in your thoughts and movements as you prepare for sleep. This is a good time to say some prayers for your loved ones and yourself, and to meditate for a while if you know how.

Turn off the television and computer at least an hour before bedtime since they are bright light sources that encourage your body to be alert and they often keep your mind engaged with thoughts that will interfere with sleep.

Make Your Bedroom Perfect for Sleeping
Your bedroom should be as dark and as quiet as possible. If noise from outside (or a snoring sleep partner) often wakes you, consider getting a "sound generator" that makes a quiet nature sound -- a burbling brook, waves on a beach -- or just static "white noise." Either will mask other sounds so they don't disturb your sleep. You can also achieve a good masking sound by simply setting a radio to produce a bland static sound. You can even wear earplugs, but we don't recommend this as a regular practice since it can irritate your ear canals.

Make your bed as comfortable as possible. Your sheets, pillow, mattress, and blankets should all feel pleasant to the touch and be the right weight and firmness for you. You can improve the softness of your current bed inexpensively by adding a foam pad or an air pad on top of your regular mattress. If you have trouble with heavy blankets but like to stay warm at night, consider a down or fiberfill comforter instead.

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