Ideas from books, articles & podcasts.
It takes many people between 20 and 30 minutes to fall asleep. So if you’re still awake after half an hour, it could be that you’re just not ready to sleep yet.
It might help to get up, go into another room, have dim lighting only and repeat some of your routines. After 15 minutes, you can go back to bed and try to fall asleep again.
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It’s up to you to decide how long your routine will be, based on the amount of time you feel it takes you to relax.
It may be, for example, that by the time you’ve put the kids to bed and tidied up, 15 minutes is enough time. If you do have more free time and suffer from regula...
It’s a good idea to avoid caffeine, alcohol and sugary drinks before bed.
But drinking one of the many relaxing herbal teas is a good way to spend some quiet time, perhaps whilst reading or listening to music.
If you find yourself hungry at night it’s ok to have a light snack before ...
Prayer, yoga, meditation
If you find that engaging in spiritual activity brings you peace and clarity of mind, then doing it before getting into bed is an ideal time.
If you live with others, why not spend some time before bed talking or playing a quiet game?
If you can, try to resist the temptation to all be using a phone or electronic device in the same room without talking to one another.
The ideal bedroom temperature for sleeping is between 60 and 67 degrees Fahrenheit (15.5 and 19.4 degrees Celsius). Note that it’s higher for babies and toddlers.
Whilst it’s important to avoid screens, listening to music before bed is a great idea. Preferably not music which is too exciting or emotional though.
It’s fine to relax with a good book in bed. Many people find that this in itself helps them sleep.
The alternative is to read in another room for a while, perhaps with a relaxing drink, and then continue in bed once you start feeling sleepy.
Write down your worries and points you need to remember for the next day, before going to bed.
That way you know you won’t forget anything important, and you can relax.
In a survey of 2000 readers of this website, 58% said they couldn’t fall asleep because of their busy minds. Another 24% similarly said it was worry, stress or anxiety keeping them up.
If you struggle with this too, then doing some relaxation exercises before you go to bed
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Why We Sleep is the best book I have read on sleep. The author has beautifully summarized how important sleep is for our health. He writes the most difficult medical terms and phenomena related to sleep in such a simple and interesting way that a common reader can easily comprehend....
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Your bedroom should feel like a sleep oasis — stress and distraction-free.
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