Square breathing
Breathe in for five seconds and imagine the side of a square being drawn. Then hold your breath for five seconds as you “see” the next side of the square being completed. Exhale for five seconds, watching the third side of the square being drawn. And hold for five seconds, watching the full square take form.
Creating a to-do list
Keep a pen and paper by your bed to jot down anything that comes to mind when you’re trying to fall asleep. “This technique allows people to mentally work through their list of unresolved responsibilities before bed,” says sleep-health consultant Dr. Sujay Kansagra.
Unplugging an hour before bed
“To fall asleep fast and soundly, avoid any and all screens, including your smartphones, tablets and TV, within one hour of bedtime, as it emits daytime spectrum blue light,” says Kansagra. “The brain decreases its natural sleep hormone, melatonin, when exposed to bright light at night. Unplugging for an hour before bed will help set your brain into relaxation mode.”
Meditation
“Mindfulness practices like pre-bed yoga or in-bed meditation can help quiet the mind and encourage sleep,” says Jordan Tishler, MD over email. Research published in the journal JAMA Internal Medicine found that people who practiced mindfulness meditation had less insomnia, fatigue and depression compared to people who just learned different sleep techniques. There are many ways to meditate, but what’s important is becoming mindful and shifting your focus away from your thoughts onto the present moment.
Listening to slow, classical music
Lying in bed in complete silence can bring all your attention to your thoughts, so put on some soothing, classical music instead. Listening to music can relax your mind and body, including slowing your pulse and heart rate, lowering blood pressure, and decreasing levels of stress hormones, according to multiple studies.
Cooling the room temperature
Dropping your body’s temperature can actually help encourage your body to get to sleep, according to WebMD. Most experts recommend a temperature between 65 and 72 degrees, but choose whatever feels most comfortable to you.
Putting your worries in a “drawer”
“Imagine a chest of drawers, and imagine putting symbols of the source of anxiety in it,” says psychologist James I. Millhouse, Ph.D. over email. “Close the drawer, and at that time, make a commitment to deal with it at some specific time after the sleep period.”
Creating a sleep schedule
You can train your body to get ready for bed a certain time each night by sticking to a strict sleep schedule. “Everyone has a natural cycle of hours which provide the most restful sleep,” says psychiatrist Dr. Ayo Gathing, MD. “While our daily activities do not always allow us to stick to our favourable cycle, staying as close to those hours as possible, when we can, promotes healthier sleep.”
Creating a winding down routine
A wind-down routine is a ritual that you perform before bed that sends a signal to your mind that it is time to relax before sleep. “Having your mind calm at bedtime allows for improved onset of sleep, as it recognizes that it is time to be still,” says Gathing. “Your routine can include any activity that relaxes you, such as light reading, a warm bath or listening to soothing music.”
Drink some herbal tea
There are natural herbs that can help reduce anxiety and induce sleepiness for bed. Chamomile, lavender, peppermint and more can all help relax you, according to multiple studies. Just avoid any tea with caffeine, as that can stimulate you and even exacerbate existing anxiety.
Get a weighted blanket
A weighted blanket provides a deep pressure that’s similar to human touch. This releases serotonin, which can help regulate sleep and mood, making you able to relax and fall asleep, according to Medical Daily.
Surround yourself with plants
There’s a reason people escape to nature to help them heal. Spending time around greenery can have a number of psychological benefits.
