PENNSYLVANIA COMPENSATORY EDUCATION

1. Moderate exercise such as walking before bed time. 2. A hot bath, an hour before getting into bed.

3. Reading a book. 4. Avoid heavy late meal for dinner.

5. Avoid coffee and cola especially from the afternoon.

6. Do not drink alcohol or smoke. 7. Use relaxation techniques half an hour before you go to bed.

8. Drink green tea before bed time.

9. The bedroom should be quiet and dark, and with fresh air. 10. Try writing down what keeps you from sleeping.

• 11. The bed should be used only for sleeping and no other activities.
• 12. If you fail to fall a sleep do not fight it. Get up, do something quit like reading a book and get back to bed when you feel tired again. 13. One bad night is not a sign for another bad night, think positive that the next night is going to be better.
• These are all natural ways of getting a better night sleep. It is preferred to find the natural cure instead of getting addicted to sleeping pills. And one last thing – have a very good night. Sleeping is a natural state of resting. People spent about third of their life sleeping. The amount of sleeping hours and their quality is different for every person. Insomnia as a phenomenon is not considered a problem unless it last long periods of time. When this happens we just might want to find the root of the problem and a cure. Not just a cure but natural cure that will last long without sleeping pills addiction as a side effect.

There are two important stages for healthy refreshing night sleep:

• Orthodox – No eye movement, dreamless sleep.