Learn more about health with this collection
Understanding the psychological rewards of bad habits
Creating new habits to replace old ones
Developing self-discipline
Wait until it’s time to sleep
The more time you spend in bed before you sleep, the more your body gets used to being awake in bed.
Spend any time winding down before bed in a “daytime” space like the living room, then heading to bed about 20 minutes before you want to be asleep.
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Take a warm bath
A nighttime drop in core body temperature increases one’s chances of both falling asleep and enjoying the coveted deep layers of sleep.
One of the best ways to trigger a drop in your body temperature is to raise it two to three hours earlier by taking a warm bath.
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Go to bed at the same time
Get enough sleep and keep your sleep cycle regular, even over the weekends.
Sleeping in to compensate for late Friday or Saturday nights—or sleep-deprived workweeks—is a major cause of insomnia and sleep trouble.
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Decompress from your day
The brain is preparing for sleep about two hours before our actual bedtime. That waking system has to slowly come down to allow the sleep system to take over.
Set an alarm an hour to two prior to your expected bedtime to remind you to wind down from the day. D...
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Eat a light, pre-bedtime snack
In our perpetually dieting world, it’s not uncommon to lie in bed hungry, but not wanting to eat in an effort to save calories. However, hunger is stimulating and fragments sleep.
Eating a light carbohydrate or protein snack prior to bedtime will stave off hunger without causing y...
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Don’t wind down with your gadgets
If you do decide to catch up on your favorite show, don’t do it on your computer or tablet.
Even just a few seconds of exposure from a blue light-emitting device an hour before bed can disrupt the melatonin rhythm, a rhythm that is so critical to helping us fall asleep, stay asleep ...
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The cures for insomnia
Acceptance is important.
If you don’t fall asleep within 20 minutes of going to bed, get up, go to another room and do a calming activity, then go back to bed. If you are lying in bed unable to sleep, your brain will soon start associating lying in bed with being awake.
Sleep is the most productive thing you do all day
The quality of life decreases when we don't get enough sleep. To improve your quality of sleep:
- Keep it cool, dark, and quiet. A temperature between 65 and 72 degrees Fahrenheit (18-22 degrees celsius) is recommended.
- No screens before bed. ...
Ways to get back to sleep
- Try not to stress over your inability to fall asleep again.
- Make relaxation your goal, not sleep.
- If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity.
- Postpone worrying and brainstorming.
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