Rest, Relax, Unwind Everyone has a favorite way to unwind. Spending some time each evening doing your favorite relaxing activity before bedtime may help you get in the mood for sleep. Need some ideas? Try some of the relaxing items on this list. A Warm Bath. Increasing your body temperature before bed with warm, relaxing water may help set the stage for sleep. Restful Tunes. A study of older women revealed that listening to music at bedtime decreased the time it took them to fall asleep and also reduced the number of times they woke during the night. A Good Book. . Reading for a few minutes may take your mind off sleep worries. Just be sure your reading material is not too stimulating. Leave the page-turning thrillers for daylight hours. Tube Time. A recent study revealed that watching television was even more likely to produce feelings of sleepiness than reading a book or riding in a car. Just don’t watch in bed. Reserve your bed for sleep. Lavender Scents. Some early aromatherapy research suggests that certain scents, such as lavender, may be relaxing. Try a sachet under your pillow or some lotion on your hands. Avoid burning candles at bedtime. Food for Better Sleep A Glass of Milk contains L-tryptophan, an amino acid that is a natural sleep inducer. Whole-Wheat Toast and Jam is a High-Carbohydrate Snack. Carbohydrates may increase sleepiness and strengthen rapid eye movement (REM) sleep. Almonds are Rich in Magnesium. Magnesium deficiencies can contribute to sleep troubles. Stock up on magnesium-rich foods during the day, too, with pinto beans, navy beans, pumpkin seeds, wheat germ, and spinach. Bananas may boost serotonin levels. Serotonin is a neurotransmitter with sleep-promoting properties. Think Twice Before You Consume . . . Caffeine. Even in small amounts, caffeine can affect how well you sleep. It can stay in your system for up to 12 hours, so it's best to avoid any caffeine-containing foods and drinks after lunchtime. Alcohol. Drinking alcohol right before you hop into bed may help you fall asleep, but alcohol keeps you in the lighter stages of sleep, depriving you of beneficial deep sleep and REM sleep. It also can increase the number of times you awaken during the night. Having a drink with dinner is fine, but avoid alcohol within two hours of bedtime. Obstacles to Sleep Behavioral Factors. Use of stimulants (nicotine, alcohol, caffeine, etc.), excessive napping during the day, heavy meals right before bedtime, and intense physical or intellectual stimulation within 2 hours before bedtime all fall under this category. Environmental Factors. These include distractions such as bright light, noise, extreme temperatures, uncomfortable mattresses and bedding, and uncomfortable clothing. Emotional Factors. Your emotional well-being plays an important role in your ability to sleep. Stress, grief, worry, or even excessive excitement may cause your sleep to suffer. Physical and/or Psychological Factors. These include a wide variety of conditions, from back pain or overactive bladder to depression or anxiety. Click Here For AIM Composure, The Natural Supplement For Easing Stress and Anxiety, Plus Gives You The Relaxation You Need For a Good Night's Sleep.    Independent Distributor's of AIM International. Natural Products are not intended to diagnose, cure, treat, mitigate, or prevent any disease or illness. Results may vary per person. All articles and information on this website are for educational purposes only. They are not to be regarded or relied upon as medical advice. Consult your health practitioner if you have health problems.