Try doing deep belly breaths as you count or visualize calming scenery. You can also try listening to music. Music can calm the nerves.
Relax for 10 seconds, then tense and relax your ankles. Continue to flex and release each muscle group, from your calves, thighs, torso, and upwards towards your neck.
Build your perfect house or room in your mind. Picture a calm setting, and try to vividly imagine its soothing sights, sounds, and smells. Invent a peaceful story; just don’t imagine an exciting adventure.
Your body produces melatonin naturally, and it is the most common sleep supplement on the market. The typical dose available at pharmacies and health stores is 3 mg, but as little as 0. 3 mg can improve sleep quality. [11] X Research source Valerian has been used to treat insomnia and nervousness for centuries. A standard dose is 600 mg. [12] X Research source Chamomile is available as an oral supplement, but drinking a hot cup of chamomile tea before bed might help relax you. When brewing it, use 2 bags, and be sure to use caffeine-free herbal tea. [13] X Research source Along with other antihistamines, Chlorpheniramine Maleate can cause drowsiness, and some people use them to curb insomnia. However, you should avoid routinely taking antihistamines to fall asleep, especially if you’re not suffering from allergies or a cold. [14] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
When you get up, keep the lights dim, and avoid looking at your phone, computer, television, or any other electronic screen. If you stay in bed tossing and turning, you might associate your bedroom with stress, which will make it harder to fall asleep.
Additionally, email, social media, and other stimulations will get you worked up and make it harder to fall asleep. If you need to use your phone or computer before you go to bed, lower the brightness and use an app that filters blue light. It’s okay to look at electronic screens that don’t emit light, such as e-readers without built-in backlights.
The light from a digital alarm clock can also keep you awake. If you have an analog clock, the ticking might be disturbing, so consider going with a quieter alternative.
If you use a streaming app or service, make sure the white noise won’t be interrupted by commercials. Also, try not to disturb yourself from your phone. That is a common distraction to keep you up. A fan or air purifier could also do the trick.
Before you try any sleep products, try removing or dimming light sources in your room, such as electronic clocks or mobile devices. You should also choose heavy, light-blocking curtains for your bedroom. If you still have trouble sleeping, try blocking the light even more with sleep masks. Adjustable sleep masks can block light better but are more expensive than normal ones.
Additionally, use your bedroom only for sleeping. Don’t work, eat, talk on the phone, or do other activities in bed. That way, you’ll only associate your bed and bedroom with relaxation and sleep. Light pollution can also impact how well you sleep. When you’re setting up your room for the night, consider investing in blackout curtains. These will help block any unwanted lights, including those coming from the street or other nearby buildings. [26] X Research source
Try aromatherapy while you’re winding down before bed. You could also keep a diffuser on your nightstand so you’ll smell soothing aromas as you lie in bed. If you light a candle, be sure to blow it out before you go to sleep.
Sleeping nude or in underwear also helps your body regulate its temperature. Consider stripping down if you regularly feel too warm in bed. Your sheets should be cozy and breathable, too, so replace them if they’re scratchy or uncomfortable.
Go for an option that’s soft enough to meet your comfort needs, but make sure it’s firm enough to provide support. Test out all of the store’s options from extra plush to extra firm to figure out your preferences. Testing a mattress for several minutes gives you a better idea of how well it suits your body. If investing in a new mattress isn’t in your budget, get a comfortable mattress pad. You could also spread 1 or 2 thick blankets over your mattress, then cover them with the fitted sheet. On the other hand, if budget isn’t an issue, try smart mattresses with cooling and heating features.
Healthy sleep habits include avoiding heavy meals before bed, doing something relaxing before bed, and avoiding caffeine in the evening. Suppose you want to go to bed at 11 p. m. and wake up at 7 a. m. You might have trouble falling asleep when you begin following your schedule, but you should still wake up at the set time. You might be tired, but that will help you fall asleep faster, and you’ll eventually get used to going to bed earlier.
Avoid sweets and pastries before bed. Sugary foods packed with simple carbs cause your blood sugar to spike and dip, which can keep you up and lower your sleep quality. Proteins and complex carbs will make you feel full, and you’ll be less likely to wake up in the middle of the night.
If you often have trouble sleeping, avoid caffeine at least 8 hours before bedtime, or cut your consumption entirely. Remember that there are sneaky sources of caffeine, such as chocolate and some pain relievers. If you do drink alcohol, try to limit your consumption to 1 or 2 drinks, and avoid drinking right before you go to bed. Even too much water can disrupt your sleep by causing you to wake up in the middle of the night to go to the bathroom. To avoid this, consider tapering off all beverages an hour or two before you go to bed.
If you sleep in on the weekends, you’ll throw off your sleep schedule and have a harder time falling asleep during the week.
Exercise increases your blood flow and releases hormones that make you alert.
If you read, make sure your book isn’t too exciting. Reading business books or nonfiction can engage the problem-solving part of your brain and keep you awake longer. If you’re using an e-book, choose one that doesn’t emit light. If your e-book or tablet does have a built-in back light, filter out blue light in your device settings or lower the brightness. However, you might want to swap the back-lit device for a paper book if you regularly have sleep problems. [37] X Research source After a hot bath, your body temperature slightly decreases, which can help you fall asleep. Try adding lavender oil or Epsom salts to your bath to make it extra soothing.
