As you release each muscle, visualize more and more tension leaving your body.
Make sure the water is above 100 °F (38 °C) for the best results. Water that is too cool won’t provide the same benefits as hot water. Hot baths are better for inducing relaxation, but regardless of whether you take a hot bath or shower, make sure that you enjoy the water for at least 20 minutes. Also do it at least one hour before bed to allow your body to cool. A cold bath or shower will cause your body temperature to lower even more drastically, however many people may find the cold water uncomfortable.
If you want to read or write before bed, try using a small book light rather than a desktop lamp or overhead light. Bluish light can keep you awake, so go for a bulb that gives off a warm glow. Red light bulbs are a great choice. If you have a bright clock, use the dimmer option to lower the brightness of the screen. Additionally, turn it away from the bed so you won’t be tempted to check the time.
Try to sleep on your back or side. These positions are best for your spine and can offer more restful sleep. Sleeping on your back or spine also keeps your airways open, which can help alleviate symptoms of sleep apnea. [4] X Research source If sleep apnea is preventing you from getting a full night’s sleep, talk to your doctor. They may recommend a sleep study for you to see if you need a CPAP machine.
You could also listen to soft, relaxing music, like classical music or contemporary ambient tunes. Try not to fall asleep wearing headphones, since they could slip around and wake you up after you fall asleep. Use a music playing device with speakers instead.
If you’re on a budget, look online or in outlet stores for high quality products at affordable prices. Look for sheets with a high thread count. The higher the thread count, the softer the sheets.
Read from a print book instead of something with a screen, if you can. The light from electronic screens can keep you awake.
Avoid anything with caffeine, and don’t drink too much of anything at bedtime. Drinking a lot just before bed could cause you to wake up needing a bathroom break.
Talk to your doctor before taking any herbal supplements, especially if you take a prescription medication.
Melatonin can also be found in bananas, oats, pineapple, oranges, tomatoes, and cherries. As with herbal remedies, consult your doctor before taking melatonin supplements.
Since it’s a sleeping sanctuary, keep your room tidy and inviting. Keep it clean and smelling fresh, and change your sheets every week or two. Use bedclothes that make your bed soft and cozy. Try things like high thread count sheets, down comforters, and memory foam mattress toppers. You can also experiment with using extra pillows.
Besides the bright light from the screens, browsing social media can cause stress and raise anxiety levels. Say no to Facebook, Twitter, Instagram, email, texting, and any other social media outlet at least an hour before bedtime. [7] X Research source If you have to look at a screen before bed, use the lowest possible brightness setting.
Avoid spicy foods at dinner time, since these can upset your stomach and raise your body temperature. [8] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Some people also experience nightmares or exceptionally vivid dreams after eating spicy foods.
Working out at night increases your body temperature, speeds up your heart rate, and stimulates chemicals in your brain that keep you from getting sleepy. [10] X Research source
It takes time for your body to process caffeine, so a cup of coffee can still affect your system within 6 hours of drinking it.
