While Perfect Sleep is the ideal nutritional support, there are diet and lifestyle factors that all contribute to rest and rejuvenation. Here are fifteen tips to help you sleep longer and more deeply, and get back that feeling of vitality you may be missing.

1. Reduce or eliminate the use of stimulants such as caffeine and "energy" products.
2. Exercise regularly
3. Develop regular sleep habits
4. Take the TV out of the bedroom
5. Create an ideal sleep environment
6. Read nonfiction before bed, not action thrillers.
7. Time your sleep
8. Invest in a good pillow
9. Balance your hormones
10. Don’t use alcohol to wind down
11. Take a bath before bed
12. Use a deep relaxation technique or audiotape
13. Enjoy Perfect Sleep
14. Help yourself go back to sleep
15.Talk to your doctor If problems persist.

Stay away from caffeine beverages like coffee, tea and soft drinks. And watch out for the stimulant herbs that are used in an increasing number of so-called energy products. Herbs that contain caffeine and ephedrine, like guarana, mate, bissy nut, kola nut, ma huang or ephedra are nothing more than stimulant drugs in plant packages. They affect the nervous system in the same way as caffeine. Whether they’re used for energy, weight loss or some other promotion, they can all disturb your sleep, even if taken early in the day.

If you or someone you know is addicted to caffeine in any form—meaning that they cannot function without it—get them a copy of Caffeine Blues by Stephen Cherniske. It’s the definitive guide to getting “off the bean” written by a leading nutritional biochemist.  

Everyone knows from personal experience what it feels like to be truly rested. But how many of us have forgotten that feeling? Most of us cheat on our sleep hours because of the pressure and deadlines we’re under in our lives. For a period of time after you decrease or eliminate caffeine, it may seem like your body needs an unusual amount of sleep. This is just part of the recovery process. If you allow yourself to benefit from increased sleep hours during your first few weeks off caffeine, your body will more rapidly complete the necessary repair to your adrenals and nervous system, which bear the brunt of caffeine intake.

Remember, the genes that control every cell of your body have not changed at all in more than 20,000 years. That means your body is still designed for hunting and gathering and a very high level of activity. When you sleep, the brain queries the muscles to find out how much rest the body needs. If the muscles say, “Gee boss, we haven’t moved all day,” the brain will set the sleep cycle differently than if the muscles were tired. I’m not saying that you have to be exhausted to get a good night’s sleep, but well-exercised muscles send a sleep and repair message to the brain so that you enter a deeply restoring level of sleep.

Researchers from the Department of Psychiatry at the University of Arizona have demonstrated that sleep regularity (going to bed at the same time each night) can significantly enhance sleep quality in healthy people who are not sleep-deprived. In their study, two groups of students were asked to sleep at least 7.5 hours each night, but one of the groups was instructed to keep a regular sleep schedule. Compared to the sleep-only group, subjects in the regularity group experienced:
• Decreased daytime feelings of fatigue;
• Greater and longer-lasting improvements in alertness; and
• Improved sleep efficiency, meaning they fell asleep faster and stayed asleep through the night.

Some people use TV to fall asleep and keep it droning in the background while they sleep. The noise will keep you from deep sleep and may wake you up in the middle of the night. What’s more, the electromagnetic field or EMF produced by your TV screen, computer monitor, or even a clock radio too close to the bed can disturb your sleep.

Make your bedroom a place of retreat and privacy where you can forget the cares of the world. Use heavy window coverings to dampen sound and eliminate all sources of light. In noisy areas, a quality air filter doubles as a white noise machine, effectively covering up the disruptive noise of traffic, barking dogs and the neighbor’s stereo.

Stay away from action thrillers. Eventually, your brain will slow down, if it’s not stimulated by an exciting novel.

Eight hours of sleep beginning at 10 PM will do more to restore your body than eight hours starting after midnight. If you sleep from 10 PM  - 6 AM, you’ll have more energy and vitality than if you sleep from 1 AM  - 9 AM. Plus, you’ll get more done in the early morning hours than you will late at night after an exhausting day. Try it for yourself and see the difference!

You spend many hours asleep, and you deserve a pillow that’s just right for you. Many people also have favorite pillowcases, and some enjoy different materials, like flannel in the winter and satin in the summer. 

Women, if you go to sleep easily but wake up in the middle of the night, you may be suffering from an estrogen/progesterone imbalance. Ask your doctor to have your hormone levels tested.

One glass of wine with dinner is usually fine, but excess alcohol will disturb your sleep cycle. Typically, you’ll fall asleep easily but awaken in the night. Getting back to sleep can then be difficult.

Make it relaxingly warm but not overly hot. Add your favorite bath oil or salts and soak your cares away.

This product will help relax your muscles, make you drowsy and usher you into a deep and restful sleep.  Perfect Sleep has made a world of difference to many people who didn’t even know they weren’t sleeping deeply. But after using the product, they started feeling more rested and optimistic the next day.

If you feel like going back to sleep, here are some suggestions:
    • Make sure that you can sleep for another 90 minutes. That will enable you to complete another sleep cycle. Going to sleep for 30 or 40 minutes may make you feel more tired upon awakening.
    • Try reading or meditating. Both will quiet the mind and keep busy thoughts from intruding when you’re getting sleepy again.

You may want to try a prescription medication, but these are only recommended as a last resort, and not for long periods of time.  


Remember, sleep is an essential requirement for optimum health.
Sweet dreams.

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