Before you actually get into bed, a few simple tips can help make sure your mind and body are prepared to fall asleep easily:
- Wind down for at least half an hour before bedtime. Reading, light stretching, and other relaxing activities are ideal during this time.
- Disconnect from close-range electronic devices like laptops, phones, and tablets because they can stimulate the brain and make it harder to fall asleep.
- Dim the lights to help your eyes relax, and make sure you’re in comfortable clothing.
- Make sure your bedroom is set to a pleasant temperature. The cooler the better.
- Consider a calming scent, like lavender essential oils, that can generate a calming effect.
- Avoid big meals, spicy foods, caffeine, and alcohol in the lead-up to bedtime.
- Follow a consistent sleep schedule with the same wake-up time every day, including on weekends. This helps fine-tune and entrain your internal clock for more regular sleep.
- Make time for physical activity. Regular exercise benefits the body in many ways, and facilitating better sleep is one of them.
- If you have a hard time sleeping, start keeping a sleep diary to identify trends that could be throwing off your nightly rest.
- See a doctor if your sleeping problems are severe, long-term, or worsening. It’s important to see a doctor who can work with you to try to identify a cause and recommend optimal treatment.
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