Small electric white noise generators are now available at many retailers. These produce sounds like static, ocean waves crashing, and forest noises, all at soothing volumes. Turn one on as you go to sleep to see if it helps you have good dreams. You can also purchase or stream sound recordings of white noise. [4] X Research source You can play these on a stereo set, computer, smart phone, etc. when you are trying to go to sleep, and reap the benefits of good dreams. Some people also find that a fan turned on low provides a gentle level of white noise.
Choose whatever mattress, bedding, and pillows feel most comfortable to you personally. Sleep on your side, if possible, rather than your back or stomach. Control the temperature of the room so that it is cool (about 60 degrees Fahrenheit). [9] X Research source If you do not have a way to set the temperature of the room, you can open a window or use a fan to cool it, or add another blanket to make your bed warmer.
Try to avoid eating 2-3 hours before bed if you can. You’ll get a better night’s sleep if your body isn’t working to digest food. [13] X Expert Source Sari Eitches, MBE, MDSleep Specialist Expert Interview. 3 April 2020.
Turkey Chicken Fish Pumpkin seeds Milk Peanuts Soy Tofu
Banana Avocado Beans Beef Pork Nuts Poultry Corn Whole grains Fortified cereals and breads
Exercise three hours or more before your bedtime, for best results.
Yoga Meditation Breathing exercises
Starting a dream journal may also improve your dream memory recall, making dreams more satisfying. [28] X Research source [29] X Research source If you get in the habit of recording your dreams, you are more likely to remember them.
If you are just trying to have good dreams in general, start thinking about various places, activities, etc. that make you feel good. Keep these in mind as you fall asleep. If you are trying to dream of a particular person or place, start to visualize the person or place as you fall asleep. If you are trying to solve a problem or puzzle in your dreams, find a way to visualize it. For example, if you need to write something, try to image a blank piece of paper and pen, and yourself beginning to write, as you fall asleep. As you sleep, you might dream about how to write what you need to. When you wake up, immediately write down the thoughts you had in your dreams.
For example, if you have a recurring dream in which you fall a great distance, imagine that you have wings and can fly. That way, the fall won’t be a problem. Likewise, if you have dreams about being chased down a dead-end alley by a herd of zombies, imagine that there is a door at the end of the alley so that you can escape.
