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| "Almofadas" by Castelaa - Own work. Licensed under Public Domain via Wikimedia Commons |
- Put your smartphones and other handheld electronic devices away 1 HOUR BEFORE BED.
- Eat smaller, leaner portions at dinnertime at least two (ideally three) hours before bed.
- Spray lavender mist on your pillow at bedtime.
- Learn yogic breathing and practice it if you are struggling to sleep.
- Wear an eye mask if streetlights outside are keeping you awake.
- Invest in a new pillow. It doesn't have to be expensive, it just has to support your neck and spine.
- Drink an ice-cold glass of water at bedtime to help encourage a lower core temperature for sleep.
- Give yourself permission to nap... and then take a nap if you need one.
- Use a saline nasal spray at bedtime to keep your nasal and sinus passages clear.
- Stop all consumption of caffeine products by no later than 3pm.
