Try a warm bath an hour before bed. The drop in body temperature afterward promotes sleepiness.
Chamomile tea relaxes muscles and calms the mind. Steep a bag in hot water for 10 minutes, then enjoy.
Lavender essential oil, diffused in your bedroom, creates a soothing aroma known to reduce anxiety and improve sleep quality. Use a diffuser specifically designed for essential oils.
Magnesium supplements aid relaxation. Consult your doctor before starting any new supplements; dosage varies.
Regular exercise improves sleep, but avoid intense workouts close to bedtime. Aim for at least 30 minutes of moderate activity most days.
Create a sleep sanctuary: Ensure your bedroom is dark, quiet, and cool. Consider blackout curtains and earplugs if necessary.
Maintain a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s natural sleep-wake cycle.
Mindfulness meditation before bed calms racing thoughts. Numerous guided meditations are available online.
Reduce screen time before bed. The blue light emitted from electronic devices interferes with melatonin production, a hormone crucial for sleep.
Consider a weighted blanket. The gentle pressure can promote feelings of security and relaxation, leading to better sleep.
