longer.blue

Non-med Sleep tips Think salad bar - pick and choose. An hour or two before bedtime, put on actual pajamas, dim lights, discontinue screen time Milk and carbs -cookies, crackers, toast. Milk has tryptophan/converts to serotonin (also in turkey) The carbs assist crossing the blood/brain barrier. Bore yourself to sleep...count backwards from 100. Think 100...breathe... 99...breathe ...and so on. If you find yourself thinking of something else, just start over. Sleep with a noise source (radio or tv with the volume tuned low or even a fan) the brain focuses on it so it doesn’t eat itself. Relax your muscles Focus on toes one side at a time. Direct your breath to them, then the foot, ankle. shin, your knee, thigh,hip. Switch to other leg. After that pelvis, abdomen, chest, from shoulder down to fingers one side at a time, neck, cheeks, eyes, crown. Start over if distracted. Drink hot things and take a hot and cold shower. Read a physical book (no screens.) I usually drift off in the middle of a sentence Take a warm shower or bath. Drink some chamomile tea with honey. Massage lavender oil on legs or whole body self massage Spoonful of nut butter at bedtime to stave off blood sugar imbalances. CNN Health sleep article: https://www.cnn.com/2024/01/01/health/five-sleep-tips-wellness/index.html