Better Sleep

A Better Night's Sleep – 12 Tips

 1. Prepare your body and mind for sleep by taking a long, relaxing hot soak in the tub. For relaxation, mix 8 or 10 drops of Lavender, Chamomile or Sandelwood essential oils in your bath. You can premix your oil with an ounce or less of whole mix milk to help them disperse in your bath water better. Epsom salts can be added to help with aching muscles. You may want to play some relaxing music along with having a few candles burning.

 2. Get a regular massage. Massage naturally promotes relaxation. It reminds your body of the relaxed state it should be in. My experience has been that after one gets a massage they normally sleep better for a few nights. 

 3. Consider purchasing a good relaxation sleep inducing mattress. If your mattress is old or lumpy or unsupportive, it may be time for a new one. You can pay anywhere from $1,000 to $5,000 or more for a good mattress. In most cases all you have is simply a good mattress to lie on. I have one that I highly recommend. I use something that is much more than just a mattress to lie on. I call it a sleep system. My sleep system helps to put my body into a deeper state of relaxation. It helps my body repair and regenerate more effectively than any ordinary mattress, expensive or otherwise could ever do. I go to sleep quickly and wake up refreshed and ready to go. For more information on what I have please feel free to contact me.

 4. Having heavy curtains in your bedroom may help you sleep better. If your room is dark due to heavy curtains and there is not natural light coming in, then a wake up light might be a good idea. Our bodies are such that when we start sensing light then we start to come out of our sleep. I know of a great light that slowly comes up gradually brightening up your room to simulate natural sunlight coming in. If you want to know more about that contact me.

 5. Clear your mind. Get rid of stressful, unpleasant thoughts and life or business matters by reading a good book or praying or meditating. You may want to have a little soothing music playing.

 6. Make sure your bedroom is temperature at a comfortable setting. Generally a little on the cool side is best.

 7. Our bodies are regulated by an internal clock so we need to have a regular bedtime and wake up time.
By sticking to this, it helps to regulate our internal clock which controls our sleep and wake cycles. So be consistent.

 8. Natural sleep aids such as Melatonin or Valerian might help.

 Below are additional do’s and don’ts that may affect your sleep:

9. Don’t use caffeine or nicotine products within several hours of bedtime.

10. Don’t exercise within three hours of your bedtime. Your body needs time to settle down. Exercise, if done late afternoon, can work off the stressors of the day. Regular exercise can lead to more restful sleep.

11. Don’t engage in things that can cause you anxiety right before bedtime.

12. Don’t nap in the late afternoon. If you need to nap, a brief one early in the afternoon, might work. Don’t continue to lie in bed if you can’t sleep. Get up and read the Bible or some other good book. Or maybe go take that hot soak in the tub then return to bed.

 Hope these recommendations help. Jerry Sanders, LMT. Contact me at or call me at 334-300-5358