How to Calm Yourself Down Before You Go to Bed

1 warming a cup of milk for yourself

One of the first things you can do to start calming your body down for sleep, would be to drink some warm milk. This is not a wives tale, there is an enzyme in milk when it's warmed that does seem to work in the endorphin cells in your brain, and relax you a bit. But remember, don't add anything to the milk,, no sugar of course, you don't want to wire yourself anymore than you already are.

Step2 no tv in bedroom

 Set the tone for your bedroom. The optimal bedroom has no tv in it.. this is a difficult step for most of us, but if we really wrestle with trying to unwind, a tv is the last thing we need in our bedroom. It keeps us glued to shows or noise that may disturb our calming down process.

 Step3 sound machine taking it's effect

A white noise machine is also really helpful. This is a machine that's small and can just make a quiet noise in the background that is non-disburbing. Sometimes the settings are 'gentle rain', or railroad train moving at a even pace, or even ocean waves breaking. These are all soothing effects and help our minds calm down and just meld into the sound we set for our best sleeping habits. Step4 person sleeping with lowlights

Another often overlooked area, is adding lowlights to your house and especially your sleeping areas. Bright light seem to stimulate and excite a person rather than soothe and calm one down. Invest in some lamp shapes with lowlights, and especially with today's technology, use the energy saver light bulbs which add the lowlights you need and conserve your electric bill.

 soon you will find yourself sleeping, without medicine, using some of the steps located above. You can even take your sound machine to a motel, if you are on vacation, and use minimal light wattage in your sleeping area. Warm milk could be available upon request from the concierge.

 Step6

keep the same bedtime and waking time rthym make yourself keep to the same bedtime routine and time. wake up at the same hour, even on weekends and rise at the same time even on days you are off, and your body rthymn will adjust to this biorythemic change and adapt.

Step7 finally sleeping

In short time you will find yourself on a good routine of falling asleep faster, and calming your inner self down enough to have a good nights rest without having to take medicines.