Recommendations for a sound sleep 2.0

• Keep a regular sleep-wake cycle, i.e. go to bed get up at similar times or at fixed times, even on weekends.

• Go to bed only if you are tired. If you can’t find sleep within half an hour, rather get up and do progressive muscle relaxation after Jacobsen.

• Slip out of the day slowly. Don’t take problems into the night to solve or to brood over, rather make a note for the next day and then pick up the problems again.

• Watching TV is often unfavourably. Remove the TV set out of your bedroom.

• Develop rituals:
   - e.g. evening bath, not too strenuous with additives such as Valerian, Melissa, orange blossom, about 2 hours before the bed go,
   - or the famous glass of hot milk,
   - do a fantasy trip.

• Try meditation before going to sleep.

• If you have a pet, see that it is cared for and sleeps in another room.

• Avoid tea and coffee in the afternoon; this may also include chocolate, ginger, chili, and others.

• Don’t drink large quantities before you go to bed.

• Late snack of carbohydrates, such as bananas, dates (serotonin), green salad.

• Give up smoking, especially no smoking at night.

• Avoid alcohol and certain drugs (Tranquillizer and barbiturates).

• Daily exercise, but not within the last two hours before you go to bed, no extreme sports during the evening.

• Avoid cold feet to, for example by a warm foot bath.

• Keep a dream diary.

• No napping during the day (good sleepers can benefit from a nap during the day or a siesta, however).

• The mattress should be pleasant, and therefore must have individually different hardness and perfectly adapt to the shape the body in different positions. Also think of sleeping in a water bed. Try a neck pillow.

• Prepare the room for sleeping:
   - dark, cool,
   - quiet,
   - put off the heating,
   - fresh air,
   - lavender pillow,
   - no TV
   - the color blue.

• Keep your sleeping room tidy.

• Keep all doors shut.

• Don’t count sheep or spell backwards Czechoslovakia.

• You may try Viktor Frankl’s logotherapy (4. Wiener school): try to stay awake (and you will fall asleep).

• Turn the dial of the clock away.

• Exchange a loud ticking clock.

• Turn your phone off.

• If you must get up at night but, avoid bright light.