Regulate Your Schedule
Keeping your body rhythms in tune is vital, so aim to get up at the same time and go to bed at the same time every day.
Regularity is king!
Restorative Sleep Times
Between 10pm and 2am is physical repair and between 2am and 6am is psychological repair.
If you are turning in at midnight, throughout the year you will accumulate many hours of lost physical repair time and you will run the risk of playing havoc with your health.
Equally, if you are rising before 6am to get ahead, while this may have a short term benefits, the long term effect of many hours of missed psychological repair will accumulate over time and this will massively effect your cognitive function.
At least two hours before you go to bed minimise your exposure to bright lights, dim your lights or even better light candles. Get off your computer and any devises at least an hour before you turn in.
Read a book instead, meditate, talk to your partner, put pen to paper and plan your tomorrow and complete your gratitude journal.
Keep the Bedroom in Complete Darkness.
Darkness tells the brain it is time to sleep by releasing the hormone melatonin. Eye masks are helpful if you don't have black-out blinds. Unplug all electrical items so no lights permeate the dark, especially stand by lights on the TV and digital clocks.
Natural Sunlight Alarm Clock
Lumi alarm clocks are very useful as they gradually increase the natural light to mimic the sunrise in the mornings and help you release cortisol to help wake you.
Opening the curtains will also help you wake if the sun is obviously up.
Keep the Bedroom Totally Quiet
Any noise sends signals to the brain, so you don't want any noise at all. I know this may be obvious but traffic, generators, dogs sleeping in the bedroom and a snoring partner, will prevent you getting the deep sleep we need.
Keep the Bedroom Cool
This will promote the decline in body temperature by 2 to 3 degrees, which is critical for a restful nights sleep.
18 degrees is optimal room temperature to fall asleep and stay asleep.
Even if this does not prevent you from falling asleep it will make you restless. Remember, raw cacao will have the same stimulation to the brain as caffeine. So avoid such stimulants after 3pm.
However, every one is very unique and some people are more sensitive than others. like myself, I am unable to have caffeine past 1pm.
Manage Your Brain Stimulus
Avoid watching the TV, working on your computer, being angry before trying to sleep as this only stimulates the brain.
The most efficient way to recover from jet lag and the difference in time zones, is to take melatonin tablets an hour before you want to go to sleep.
While flying, try to keep in sink with your time zone and wear an eye mask, even if you don't actually sleep on the plane wearing an eye mask and snoozing can help you arrive in a different time zone more refreshed.
Eat Right for Your Metabolic Type
This is important particulary at dinner to balance your blood sugar levels. If you eat deserts or sweets in the evening this will disrupt the sleep cycle. Its essential that you have a meal balanced with quality fats, protein and carbohyrates.
Turn WIFI Off
Pop your mobile phone on 'Airplane Mode' to reduce the EMF's and place it as far away from you as possible. Turn your WIFI Routers off at night as EMF's are an added stress to every single cell in your body and distrupt brain waves and your sleep.
Exercise is great during the day to getting a good nights sleep, however intense cardiovascular work in the evening may release too much cortisol, which will prevent you from falling asleep.
Another favourite is the Sleep Harmony CD, which uses a combination of advanced vibrational technology and guided meditation to help you effortlessly fall into deep delta sleep within minutes. The CD works on the principle of "sleep wave entrainment" to assist your brain in gearing down for sleep.
OM Harmonics also produce sleep inducing music.
Find a meditaiton technique that is for sleep, I suggest that you explore the work of Joe Dispensa, as he is a master of brain coherance.
Quality Essential Oils
Lavender is well know for inducing a relaxing state. Fill a spray bottle with water and drop some quality lavender into it and spray directly onto your bed linen.