11. Have sex or masturbate before bedtime

Both pre-bedtime activities are a natural stress reliever. Not only does sex lower your blood pressure afterward, but it also helps keeps your immune system humming according to Yvonne K. Fulbright, Ph.D. a sexual health expert, “Sexually active people take fewer sick days.”

 
 
 
 
 

12. Eat a “sleepy snack” before bed

According to Mary Hartley, MPH registered dietitian advises that bedtime snacks should be no more than 150 to 200 calories max.

The following food list all contains a good amount of tryptophans (an essential amino acid in the human diet), a precursor for creating melatonin which aid you for a better sleep. Eat them an hour before bed.

  • Peanuts
  • a scoop of ice cream (low fat)
  • small bowl of cereal and milk
  • granola with low-fat milk or yogurt
  • a banana
  • few cookies
  • toast
  • a small muffin
  • half a turkey sandwich

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13. Trying taking a warm bath or shower

Stepping out from warm water into that cool bedroom atmosphere will cause your body temperatures to drop slightly, which can trigger sleepiness by slowing down metabolic activity.

 
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