6. Reduce Nighttime And Evening Stimulation



The more relaxed you are before you begin your nighttime routine the more successful you will be. An hour before going to bed it’s a good idea to reduce any type of external stimulation that could be causing your mind and body to remain overly alert.

  1. Avoid watching television since watching television keeps your senses active.


  2. Do not exercise two to three hours before bed. Exercise will increase your blood flow and heart rate, thus awakening your mind and body.


  3. Try to avoid going to bed immediately after you have been out for the evening. Your mind will be stimulated from outside events and you may find it difficult to relax sufficiently enough to complete your nighttime routine.


  4. Light reading may be included in your nighttime routine, especially if you find that reading makes you drowsy. Avoid reading anything too stimulating, such as work-related material or text books.


  5. Make note that you don't want to fall asleep in bed with the light on. This will likely cause you to waken at some point during the night, effectively sabotaging your efforts to establish your sleep routine.


The goal of this chapter is to find an equal balance in your life between relaxation and stimulation. The easier and faster that you can relax in the evening the more successful you will be when it comes to falling asleep naturally.

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