Check that windows are open or closed as needed, to allow for appropriate cooling and heating. Do this before getting into bed. Try using a fan. It will provide your room with white noise while also keeping you comfortably cool.
You can also put your devices in night mode to block sleep-disrupting blue light that is present in many electronic devices.
If you have a particular album that always calms you down, try listening to it in the dark. Listen to a recording of natural sounds, like rainfall or ocean waves, which can create the illusion of a calm, natural environment. Try listening to a sad song. Research suggests that sad music can actually leave listeners feeling soothed and even uplifted, which may help curb the restlessness that’s keeping you awake. [5] X Research source
Focus on your breath. Take deep breaths in and slowly exhale. [9] X Expert Source Supatra Tovar, PsyD, RDLicensed Clinical Psychologist (PSY #31949), Registered Dietitian, & Fitness Expert Expert Interview. 6 October 2021. Rhythmic breathing slows down your heart rate and can help you disengage from stressful thought patterns. [10] X Research source
Avoid caffeinated drinks for several hours before bed. Stick to herbal or naturally decaffeinated beverages. If you’re prone to getting up during the night to visit the bathroom, you might wish to skip this step
Valerian is a common sleep aid, with documented use going back hundreds of years. [17] X Research source Melatonin is a hormone that the human body produces naturally. Taking a synthetic melatonin supplement may help reduce the time it takes to fall asleep and can improve your overall quality of sleep at night. But remember, light interferes with your body’s melatonin production, so it’s best to avoid screen glare before bed, even if you’re taking melatonin. Always consult with your doctor or primary care giver before taking any sleep aids or supplements.
