Remove computers, TV and any work from your room. This could stimulate and stress you. [3] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Get rid of anything that emits significant light or noise. [4] X Research source You may be able to fall asleep more easily if you have a comfortable mattress, pillows, and bedding. [5] X Research source Make sure your mattress isn’t too old and that your sheets are clean and not too tightly tucked into your bed.
Figure out a reasonable bedtime based on factors such as exercise and diet. Your body usually needs two to three hours to shift into bedtime mode following heavy or vigorous activities. [7] X Research source The best way to regulate your circadian rhythms is by going to sleep and waking up at the same time every day. [8] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Stick to this schedule as much as possible and adjust it if necessary. [9] X Research source
Don’t use electronics or devices for at least an hour before your bedtime. Their light, images, and content can stimulate your brain, making it hard to fall asleep. [11] X Expert Source Alex Dimitriu, MDSleep Specialist Expert Interview. 16 October 2019. Turn down the lights around the house. Light keeps you from being able to fully relax and a darker room can make you drowsy and signal your brain and body that it’s time sleep. [12] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
A bedtime routine promotes relaxation and can help you fall asleep more quickly. It may also reduce anxiety that can cause insomnia. [14] X Research source Choose a form of entertainment that you can do in dimmed light and doesn’t stimulate you. For example, read a book or magazine or gently stroke your pet. [15] X Research source A warm bath can be relaxing and promote drowsiness. [16] X Research source
The best oils to aid your sleep are chamomile, lavender, marjoram, vetiver, and Valerian. [18] X Research source Dilute your essential oil with a carrier oil to minimize the risk of burning your skin. Examples of different carrier oils are: sweet almond oil, apricot kernel oil, avocado oil, olive oil, and sesame oil. You can get the sleeping benefits of many essential oils in the form of tea. Most companies sell teas such as chamomile, lavender, and Valerian.
There is some clinical evidence that taking the hormone melatonin can help regulate your sleep-wake cycle and mildly reduce the time it takes to fall asleep. Melatonin may cause mild side effects such as headache and daytime drowsiness. [20] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Although there is little clinical evidence to support it, Valerian supplements may help you fall and stay asleep. An added benefit is that Valerian doesn’t seem to cause any side effects. [21] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Make sure to not drink too much in the hour or so before bed. [23] X Research source Don’t force yourself to use the bathroom if you don’t need it.
Tense each of your muscle groups for five seconds, beginning with your feet and ending with your head. Release each group after five seconds and take a deep breath if necessary. [25] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
If you aren’t able to fall asleep within 20 minutes, get up for a few minutes and do something relaxing like listening to music or reading in dimmed light. Try going back to sleep after 20 minutes, repeating this pattern until you are able to fall. [27] X Research source
Close any blinds, shutters, or curtains in your bedroom. Wearing a sleep mask or putting another aid such as a pillowcase over your eyes can obstruct light. Turn off any electronics or devices so that they aren’t emitting any light that can wake you.
Turn off the sound and vibration functions of electronics and devices. [31] X Research source Wear earplugs to block noise. Listen to white noise. The ambient sounds of elements such as a fan or a speaker that plays ocean sounds may keep you asleep and dampen disruptive noises. [32] X Research source Place carpets in your room to dampen noise.
Exercise at least three hours before you begin winding down. This will help your temperature and cortisol levels return to normal. An additional benefit to exercising in the morning: your body’s metabolism is running a bit higher all day long, so you are burning more calories throughout the day than you normally would.
Don’t drink caffeinated beverages after noon. [35] X Research source Limit yourself to no more than one alcoholic drink at least four hours before bedtime. [36] X Research source
Eat at least three hours before your bedtime. [38] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Avoid heavy or very spicy meals, which can cause indigestion that leads to frequent bathroom trips. [39] X Research source Have a light snack, such as yogurt or string cheese, if you are hungry near bedtime. [40] X Research source
If you absolutely need a nap, take a thirty minute catnap before 5pm. [42] X Research source
