A good comforter is one that’s comfortable for you. Everyone has different preferences. You may want to change your bedding with the seasons. For example, during winter, you may switch to cotton or jersey sheets, and add an extra blanket. You could also keep warm with a down blanket. [2] X Research source During summer, you might choose lighter weight options like cotton with a thread count between 250-500 or linen. [3] X Research source Switch out the down comforter for a light-weight cotton alternative. If a dog, child, or partner is hogging the bed, make them move. You deserve your space.
Don’t sleep with the television on, as the flickering light will disrupt your sleep. If you get up during the night, keep the lights dim. [5] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
You can invest in a white noise machine that offers different types of sounds that encourage sleep. However, a fan or a portable air purifier is often cheaper. You could also wear ear plugs.
Generally speaking, you’ll be able to sleep best somewhere between 60 and 68 °F (16 and 20 °C). [8] X Research source
If you read before bed, don’t use a backlit screen. [9] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Try adding calming scents, such as lavender.
Lavender oil is known for its calming effects. It can help you fall asleep faster and may help you stay asleep longer. [11] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Chamomile also provides a calming effect and can lessen anxiety, as well as relax you. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Keep in mind that essential oils can be dangerous. You might be awoken by your bathtub water running!
For example, you might choose classical music. Other good options might include slow jams, folk or bluegrass music, or slow country songs. Consider what you enjoy. Stay away from dance music or songs that get your heart pumping.
If you have trouble putting your book down, try setting chapter limits. For example, read just 1 chapter a day. Choose a book that you find relaxing. If exciting books keep you awake, opt for a title that has a slower story line.
For example, you could do 3-5 yoga poses or stretches each night to relax yourself. Great poses for bedtime include the standing forward pose, supine spinal twist, reclining bound angle pose, and corpse pose. [16] X Research source
Try a meditation app like Calm or Headspace. Look for guided meditations online or on iTunes. Simply close your eyes and focus on your breath. When your mind wanders, redirect it back to your breath. Prayer can have a similar effect to meditation. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Do work tasks or homework in another room. For example, you might use the dinner table as a workspace. If you must work in your bedroom, use a desk instead of your bed. Keeping your sleeping area and working area separate can help your brain associate your bed with rest rather than work. [20] X Research source
If you need an afternoon boost, you could try going on a 15-minute walk to energize yourself. It’s especially helpful if you go outside! Everyone reacts to caffeine differently, so you may need to adjust your cut-off time, depending on your individual needs.
If you enjoy drinking, stick to 1-2 drinks early in the evening.
Talk to your doctor for help quitting. You may be able to use a prescription medicine, such as Chantix, to stop smoking. You may also be able to use quitting aids, such as gum or patches.
For example, you could go on a nature walk or walk your dog. During winter, you might try a light therapy box, which causes your body to release melatonin just like the sun does. [24] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
For example, you could do 3 blocks of 10 minutes of exercise each day. It’s best to finish moderate to intense exercise earlier in the day, such as the morning or afternoon. If you enjoy exercising in the evening, finish at least 3 hours before bedtime. Low intensity exercises like yoga are okay before bed. [26] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
If you want a late-night snack, choose something light, such as cereal, yogurt, or a banana.
You don’t have to give up carbs! Just stick to complex and whole-grain carbs. For example, choose brown rice over white rice.
Talk to your doctor before taking any supplements, especially if you’re already taking other supplements or medications.
Only take melatonin after you’ve talked to your doctor about it. You should only use the supplement for a short period of time.
Do yoga. Try a relaxing hobby. Perform breathing exercises. Color in an adult coloring book or app. Go for a nature walk. Take a hot bath. Read. Journal. See a therapist.
For example, you may need to get up at 6:00 a. m. to be at work by 8:00 a. m. To get 7-9 hours of sleep, you’d need to set your bedtime sometime between 9:00 p. m. and 11:00 p. m. If you need to get used to going to bed earlier, it’s best to do so in 15-30 minute intervals. Let your body get used to the earlier bedtime before you set it another 15-30 minutes earlier. [33] X Research source This trains your brain to know when to go to sleep so that you don’t lie in bed tossing and turning.
At first, you may want to schedule early morning activities on your weekend days so that you have an incentive to rise early. For example, make a plan with a friend or partner to go on an early morning hike. Don’t plan any late-night events on Friday or Saturday while you’re trying to establish your sleep schedule. After you establish your sleep schedule, you can occasionally sleep in for 1-2 hours without disturbing your sleep schedule. [35] X Research source It can take weeks to establish your sleep schedule, depending on your current sleep and wake cycle. Plan to adjust your bedtime by just 15-30 minutes at a time. [36] X Research source
Young children also require naps. For example, a 2-year-old should nap for 1-2 hours, while a 1-year-old should nap for up to 4 hours, spread throughout the day. [37] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
You should take only 1 power nap per day. The best time of day for a nap is in the afternoon, or about 2 hours after lunch. If you have a typical schedule, this means about 2:00-3:00 p. m. Napping later in the afternoon can interfere with your sleep schedule. [39] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Go for a short after-dinner walk. You might even have a friend or pet join you. Sunset is a great time to go for a walk! It can decrease stress and help keep your body’s circadian rhythms in sync.
Although it’s a good idea to occupy your mind, don’t choose an activity that can make you feel more awake, such as playing on your phone, watching TV, or using your computer.
