Your guide to grow taller !

• Maintain a standard bedtime for each day.
• Set your alarm for the same time each day.
• Walk for ten minutes a day or take regular exercise each day.
• Set your thermostat for a comfortable bedroom temperature.
• Turn off the TV, radio and otherwise keep your bedroom quiet.
• Close your curtains/drapes and maintain a bedroom dark enough to sleep.
• Use only one thin pillow.
• Don’t watch TV, eat or read in bed. Use your bed for sleep and sex.
• Sleep on your back or on your side, never on your stomach.
• Raise the headend of the bed one to two inches.
• Don’t use illuminated bedside alarm clocks.
• Get up earlier.
• Take prescription medicines as directed, but only if required.
• Have a set pre-bedtime routine. Start relaxing as you go through your routine.
• Take a warm bath as part of your bedtime routine.
• When you go to bed, take a deep breath and just relax. Feel your muscles relax. Become one with your mattress.
• Once you’re in bed focus on a pleasant experience and use it like a mantra. Use the same thoughts each night.
  

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Here are some things to avoid before going to bed and sleep:

• Don’t engage in any activities before bed that stimulate your body or your mind. For example, planning a big speech, watching a favorite TV program, or participating in a hobby activity.
• Don’t exercise or walk before going to bed..
• Stay away from food and drinks that contain caffeine. Caffeine is present in many sodas, coffee, tea, hot chocolate, and chocolate candy.
• Don’t take a late afternoon or early evening nap. If you find yourself extremely tired in the afternoon, take a brisk walk, instead of a nap.
• Don’t use drink alcohol within an hour or two of going to bed.
• Don’t lie awake for more than half an hour. If you find yourself wide awake, do some other quiet activity away from the bed and bedroom. Go to bed only when you’re relaxed and ready to sleep. Train yourself for sleeping.

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