SomaDream 10 Steps

1. Take a warm bath or shower before bed.

When your body experiences a sharp drop in temperature, it sends your system natural signals to induce sleep. Lying quietly in bed after a shower is a quick way to go from steamy to dreamy.

2. Keep the lights low in the evening hours.

Before there were deadlines, the Internet and Tivo, people went to sleep at night and woke when the sun came up again. This is because of the circadian rhythm, the body's internal clock that brings on sleepiness when it gets dark. Dimming the lights not only tells your body it's time to relax and slow down, it creates an environment where getting ready for a good night's sleep feels right. What's more, you'll save on your electric bill and impress your partner with your romantic sense of ambiance.

3. Drop the nightcap.

Though alcohol may initially cause sleepiness, after 3 to 4 hours it disrupts natural sleep patterns. Alcohol affects the timing of entering REM sleep, bringing it on too quickly, before the body has reached a state of deep sleep. This prevents us from experiencing the dreamy state our brain needs to feel good the next day.

4. Keep a journal.

Sound familiar? You close your eyes after a long day, finally ready to drift into sleep, and suddenly your mind is flooded with thoughts and worries � tomorrow's meeting, car repairs, your relationship, global warming, who's going to be the next American Idol, and so on. If so, you're not alone because worrying is one of the most common causes of sleeplessness. Your mind spins out of control, recycling the same thought over and over. That's why writing down thoughts before bedtime helps take the worries out of your head, clearing space for the deep, restorative sleep you need to take on the world the next day.

5. Make your bedroom for sleep only.

Your brain is creature of habit. If your bedroom is used for working, TV, the Internet, exercise, etc., your brain learns very quickly, without your knowledge or consent, to associate the bedroom with wakefulness. You lie down to rest and your brain goes on high alert. Let your bedroom be a sanctuary of peace, calm and quiet and you'll soon find yourself naturally settling down.

6. Treat yourself to a luxurious bed.

Falling into bed at night should feel like it's the most nurturing, relaxing place to be. This means a great mattress, high quality sheets, and amazing pillows. You spend about a third of your life in bed, so the quality of your sleep affects the quality of your life. Go ahead, treat yourself. You deserve it. We don't realize how much of the night we spend tossing and turning, creating or aggravating back problems, never really entering a state of deep sleep.

7. Chill on the caffeine before bed.

It's no secret that caffeine is a stimulant that keeps us from sleeping. That's why we down coffee and energy drinks as though they're the elixir of life. The problem is we're so sleep-deprived that we overdo it, hoping to finally feel like our vibrant selves once again. The caffeine overload keeps us awake, thinking about global warming instead of peaceful dreaming.

8. Fight the power. It's important to keep boundaries around our work hours.

Just because Kinko's is open 24 hours doesn't mean your boss can depend on that. The no. 1 sleep-stealer is work. We stay up late trying to get ahead, then we stumble through the day sleep deprived and unable to perform at our peak. Sleep deprivation affects our motivation, creativity and accuracy, not exactly a quality you'd list on your resume.

9. Take some time to relax. Become a Zen master.

Do your thoughts manage you, or do you manage your thoughts? Learning some basic meditation techniques can help you put yourself into a relaxed state and ready for a night of pleasurable, luxurious, restorative sleep. Not sure where to start? Treat yourself to ambient music or a guided meditation CD.

10. Take SomaDream.

Include SomaDream as part of your healthy sleep routine. All-natural and non-habit-forming, SomaDream gets you ready for a restful night's sleep within 20 minutes of taking it. A great addition to a healthy sleep lifestyle, SomaDream is a dream-come-true whenever you need to enhance the quality of your sleep.