60 mins countdown to an instant knockout.
Clear out @ 10pm
..... it's your bedroom. Clear your work, "Apple", bedside TV. When eliminate stuff that isn't related to sleep, your brain associates the room only with sleep.
Chill Out @ 1030pm
...... take a warm shower half an hour before turn in can actually cools you down by pulling blood nearer to your skin, lowering your core temperature and promoting sleep. And wear socks in bed. Warm feet cause blood vessels to enlarge and disperse heat.
Drink up @ 1045pm
...... drink a cup of warm milk. It's loaded with tryptophan, which triggers the release of your body's sleep hormone, serotonin. The calcium in milk also helps you to relax because it helps your brain to use tryptophan to produce the sleep inducing hormone, melatonin.
Switch off @ 1055pm
...... draw curtains and close door. Darkness floods your brain with melatonin, and if someone turns on the lights when you're sleeping, this disrupts your melatonin levels.
Turn in @ 11pm
..... if you lie on your side, your spine should be straight. On your back, it should maintain a natural curve. A good mattress also makes a difference.
Good Night!
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