By James Harvey Stout (deceased). This material is now in the public domain. The complete collection of Mr. Stout's writing is now at http://stout.mybravenet.com/public_html/h/ >
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The bedroom. Keep the room dark with heavy curtains or eyeshades. If you are bothered by noise, use earplugs, a tape recorder (which turns off at the end of the tape, so it won't intrude on your dreams), white noise (from a fan), a radio (set on a timer to go off after you are asleep, or left on all night to block out noises continually). The radio or tape recorder won't impose on our sleeping partner if they are used with an earphone or a speaker which rests on the pillow.
The bed. Be certain that your bed has the desired firmness and length and width (so your partner's motions won't disturb you). An adjustable bed might be best. Do your pillows have the ideal thickness and firmness? Do your sheets feel soft and clean? We can buy sheets of a different material, such as cotton or silk. Note any possible allergies to the bedding materials or other articles in the bedroom.
The air. In summer, assure better sleeping conditions with a fan, air conditioner, humidifier, or open window -- and the most-comfortable amount of bed garments (or none). During winter, sleep with pajamas, in a bed that is warmed by an electric blanket (with dual controls so that you and your partner can set it to different temperatures).
Prepare the body for bed. If we get a moderate amount of exercise during wakefulness, we'll eliminate the tension that can cause insomnia. An aerobic workout might provide the best release, with activities such as aerobic dance, rope-jumping, swimming, running, fast walking, and so on; do your intense exercising at least three hours before bedtime. Muscular stress is also diminished by isometrics, yoga, a warm bath, and a massage (even if we do it to ourselves).
Slow down. After your workout and your dinner, spend the rest of the evening in peaceful pursuit of a hobby, light reading, socializing with friends, or moderate TV entertainment (comedies, not adrenaline-saturated sports or news).
Food for sleep. Notice the effect of food on your sleep habits; for example, I fall asleep more easily if I eat a small snack before bedtime, but if I eat ice cream I usually have nightmares. Within a few hours of bedtime, don't eat a big meal (especially if it includes fatty red meats) which will rev up the digestive system and raise the body temperature (when it should be cooling off for sleep). Before sleep, avoid sugar-filled foods or starchy foods such as potatoes, rice, or bread which are converted to sugar during the digestive process; even fruit contains a type of sugar.
Our state of mind. If you go to bed with worries, write a brief list of actions which you will do tomorrow to resolve the situations. We might be able to achieve a resolution now; for example, make a phone call to settle a misunderstanding with a friend (if the call won't create more anxiety). In bed, think pleasant thoughts, or listen to gentle music on your tape recorder. Visualize yourself in a peaceful setting: a river is flowing through a quiet valley, and you are sitting on the bank, watching the birds or rippling water. Enjoy your beautiful hypnogogic imagery. For bedtime meditations, refer to the chapter on meditation.
