- Turn off ALL electronic devices.
Whether it’s your phone, iPad, TV, etc… turn it off or at least put it out of reach. Try not to use any of these devices at least 30 minutes before going to bed. No checking your email, text messages, etc… it’s time for bed.
- Take a melatonin.
Sometimes we need that extra nudge to fall asleep. I think over-the-counter “sleeping aids” are known to have addictive attributes so when I need it I prefer to take natural melatonin.
- Read a book.
It never fails, when I read a book while in bed it only takes a few chapters before drowsiness takes over especially if I’ve already done at least 2 other things on this list.
- Listen to natural sounds track.
There is an APP that I like to use called Sleep Pillow because it allows me to choose certain sounds (crackling fire and rain is my favorite combination) and I can choose to have it loop and set a timer so it will automatically shut off after a certain amount of time.
- Take a shower.
If I don’t do anything else this is the one thing I do every night. Showers have a way of regulating your body temperature and I sincerely believe showering before bed really helps one relax. At the very least I recommend you wash your face, it makes a difference.
- Make the room cool temperature.
I get cold very easily so this one isn’t as critical for me however my husband cannot fall asleep at all if the room temperature is not cool.
- Take the time to stretch.
When you find yourself tossing and turning sometimes getting out of bed and stretching your arms and legs help.
- Drink water.
I don’t mean drink a whole bottle of water or anything because that will definitely wake you up in the middle of night because you’d have to use the bathroom. Sometimes half a glass is enough to satisfy your thirst. While you’re at it though, you should probably relieve yourself in the restroom if you haven’t already.
- Put on loose clothing.
Some people like to sleep naked. I can’t do that as I get too sweaty when I don’t have clothes on (weird I know). Jeans, longsleeves, socks (unless it’s really cold for some reason) will not do, put on some loose clothing to ensure a successful wind down to dream land.
- Make the bed.
When all else fails get up, make the bed then crawl in. I know it sounds crazy at a glance but seriously, if nothing else has worked, why not? 😉