Sweet Dreams: Follow some simple tips and get the sound sleep you deserve by Juliana LaBianca, The Pioneer Woman Magazine, Summer 2023 pp 22-25
So her are some tips for better sleep, during the day: Spend time outside in the morning With coffee or hot chocolate, do some strength exercises instead of just cardio (will get you more tired and body will need to recover), eat regular meals and snacks, no beeping noises to wak, music or nature sounds are better.
Before Bedtime: slip into something you love such as comfortable pajamas, eat almonds (they have natural melatonin), bedroom should be cool (under 65), good music for sleep, no screens--read a book instead, no alcohol but chamomile tea with cherry juice is good.
While You Are in Bed: Be in the dark (eye masks are good), smell lavender (perhaps a spray), red lighting may help, sleep on your left side for better breathing and less issues with acid reflux, if you are ruminating about somethin take a moment to write it down and then go to sleep, if you wake during the night try deep breathing to get back to sleep.
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