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Diet Eat enough at dinner (4 hours before bedtime) to insure that you won't be hungry at bedtime. Limit intake after dinner to water and, if necessary, a piece of fruit of other light food. Stay away from anything containing caffeine in the evening.
Write It Down & Let It Go
Release the thoughts that are occupying your mind by writing them down. Also, list things and relationships you are grateful for. You can just throw the paper away when done and with it you can let go of those thoughts until tomorrow. TV & Music & Computer
Avoid watching or listening to those TV ads that create a craving for food. Instead of stimulating TV and TV ads you might try listening to calming music or reading a relaxing book. Late night computer use also should be avoided. Flex Then Relax
While lying in bed, go through your major muscle groups and flex and then relax the muscles in each area. That can include legs, abdomen, chest/shoulders/back, arms/fists, and then face.
Toe to head review
Start at your toes and relax the muscles moving your attention next to your calves, then thighs, and so forth all the way to your face. Consciously relax every muscle in your body.
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Sleeping Info
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Endorsements
"As a specialist in behavioral treatment of insomnia, I have researched many pillows and the Totillow is the finest that I have discovered. This is due to its unique shape and the fact that you can change the pillow position in various ways to customize it so it perfectly supports and snuggles your head in comfort. When your head and neck are deeply comfortable, sleep comes more easily."
- Richard Shane, Ph.D., Developer of the Sleep Easily Method