The Real Sleep Remedy: Sleep Hygiene— 7 Steps towards getting the best night’s rest so you can dream deeply!
1.) Use a sound machine: Sound machines help to block out distracting noises. Most sound machines produce relaxing sounds such as waves, rain, crickets, and white noise. By blocking distracting noises and producing soothing sounds—this enables the most perfect environment to drift peacefully into sleep.
2.) Create a sleep routine: Try to create more structure for your evening routine. Structure can include taking a soothing bath before bed, getting into bed at a certain time, and/or meditating for 10-20 minutes before bed. Additionally, consider reading before bed, listening to a sleep story(Calm app), or having a cup of decaffeinated tea. These light activities can help soothe the mind and body. The routine of getting into bed and giving yourself enough time to transition from your daily activities is essential for dreaming peacefully.
3.) Put away all screens at least an hour before bed: Unfortunately it’s the nightly routine for so many of us-- hop into pajamas, put the lights down, get comfortable in bed and then… reach for the cell phone. It’s the way of our current culture, especially while we are constantly using our screens to connect with the world. If you can, try putting your phone on “do not disturb” mode or silent when you go to bed and face your phone down on the table--screen first. It is recommended to cut off screen time 1 hour before bed. Try this with all screens including TV’s and computers as well.
4.) Try to make your bed as comfortable as possible: Being comfortable is known to help you fall asleep faster. When you are comfortable, your body can unwind and you can fall asleep with ease. Being comfortable means your body can relax. If you are uncomfortable, you will constantly be readjusting to find the right position hence disrupting your sleep. Comfort has a direct affect on the quality of your sleep, the relaxation of your thoughts, and can affect the tone of your dreams.
5.) Try not to eat at least an hour or more before you go to bed: An increased metabolism may be caused by a pre-bedtime meal. According to research, an increased metabolism causes the brain to become more active which can possibly lead to nightmares. If you notice that you have more bad dreams after having a late-night snack or meal, try setting a goal to avoid snacking and heavy meals right before bed.
6.) Avoid drinking caffeine post 3PM: Caffeine stimulates your nervous system which explains why we love it to start the day. Unfortunately, It also hinders the neurotransmitter called Orexin that tells your brain when you should feel sleepy, explains Harvard Medical School's Division of Sleep Medicine
(http://healthysleep.med.harvard.edu/healthy/science/how/neurophysiology) The research shows that caffeine directly stimulates brain activity, even during sleep, which can lead to nightmares. If you experience nightmares, consider easing up on the caffeine intake especially in the afternoon and evening.
7.) Imagine the type of dream you would want to have: Lastly but most importantly-right before you go to bed, think about relaxing thoughts such as playing in a field or feeling loved and at peace. Studies have shown that if you try to focus on calm-lighthearted images before bed, you will dream more peacefully.