[Aer]

Everyone has a different technique, so let's share here, considering it's a topic which is under-appreciated and overlooked so often. Usually, a good night's sleep leads to a more productive day, and 90% of the time a good night's sleep is caused by your activities before bed. I leave out at least an hour and a half on nights which I don't go out to prepare for sleep and my next days tend to be extremely productive.

My routine:

1 1/2 hours before bed I'll slowly begin dimming lights in my room, sometimes light a candle for relaxation purposes. At this point I'll probably start some light reading, maybe some RVF. Then at about 45 minutes I'll put on a pot of chamomile tea and drink it for about 30 minutes before bed. At this point I make sure my room is completely dark aside from the candles for natural light.

Personally, I like to put on the recent ASOT by Armin, because for some reason it lulls me into well...trance (I know ) into any activity I am doing. In this case, it's trying to go to sleep.

Then I go to bed. Being too riled up before bed usually leads to terrible nights sleep. I haven't had nightmares for all the years I've been doing this, and I have absolutely no trouble waking up. However, on days which I've taken too much caffeine or forced to stay up, I include 3-6mg of Melatonin with it. To counteract the estrogenic effects of Melatonin, I use ZMA alongside. Somehow their tendency to cause morning drowsiness counteract and I'm fine in the morning. But I only save it for maybe three times a month.

Feel free to share your routines before bed!

[Seth_Rose]

Good idea! I do a lot of similar things. I started suffering from insomnia recently and have done a pretty good job at combating it. To me, the most important things are what goes on during the DAY, night necessarily at night. I find being active during the day helps me sleep better at night. That's not what this thread is about, however, if you're having trouble sleeping I would HIGHLY reccomend getting more sun and fresh air.

Let's see... supplements: Zinc (30 mg L-Opti Zinc), Magnesium (400 mg), and every 2-3 days melatonin (5 mg). I take other supps at night, but they're unrelated to sleep.

My routine is roughly as follows:
1.) All screens off
2.) Take a walk (optional)
3.) Brush, shower (contrast), wash face, supps, etc.
4.) Meditate/Deep breathing
5.) Journal
6.) Read until I can't keep my eyes open

I wrote about it recently on my blog at length. I've got it nearly down to a science. Let's see what everyone else has.

[porscheguy]

Brush teeth, put fresh socks in work boots (because I get up and dress in the dark and don't want to fumble around for socks in the morning.) Check weather do determine a need for regular jeans, flannel lined, or fleece lined. I do moderately physical work for a living and thus have no need to perform pelvic thrusts, and yoga, while listening to Enya prior to going to sleep.