Before rushing to take anything to improve sleep, even supplements, it is important to address the level of electromagnetic pollution in the home, especially the bedroom. Any form of light or electromagnetic signals can affect the brain, specifically the pineal gland. The pineal gland’s primary function is the production of melatonin, a hormone which controls the sleep/wake cycle, also known as circadian rhythm. Any interference with its function will interfere with deep sleep.

In order to provide an environment conducive to deep, restful sleep, first make certain the room is completely dark. Second, unplug all unnecessary electrical devices. It is best that televisions, radios, and computers be removed from the bedroom. However, if this is not possible, make certain that they are all at least 6 feet away from the bed. Alarm clocks should also be placed at a distance of 6 feet, and turned away from you toward the wall. A face dial is preferable to the LED display. Third, it is also important to refrain from watching television, using the computer, using the cell phone and listening to loud music at least two hours before bedtime. Fourth, avoid eating and drinking after dinner, especially before bedtime. Fifth, it is best to turn down the lights after dinner to allow the brain to prepare for sleep. Keeping the lights dim will signal the brain to engage the normal circadian rhythms. The sixth step is “lights out.” Some people like to read at bedtime. However, this is not a habit that is conducive to sleep. Try reading in another room, not the bedroom.