Keep your bedroom clean and neat.

Drink a cup of warm milk before bed. Avoid stimulants such as caffeine, nicotine, and alcohol. Use colors that are warm, soothing, and restful.

Pour one cup of milk into a saucepan and bring it to a boil. Cardamom-Nutmeg Milk. The simple act of recording your habits will help you remember to implement the recommendations from this work. Continue using your Daily Sleep Log and the following Bedtime Checklist to record your sleeping patterns and nighttime activities. So if you eat a meal that includes these tastes, wait about half an hour before drinking milk. Also, it's better not to mix milk with sour or salty food. To make milk more digestible, Ayurveda suggests that you boil it before drinking.

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