If you struggle with worry or rumination, you may find that entertainment helps you get to sleep. Standard suggestions are to listen to an audiobook, a meditation, or relaxing sleep sounds (like sounds of rain or a crackling fire). Don't go for anything that requires you to do something, such as reading, writing, or DIY.
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If you find yourself thinking "I need to remember to do X in the morning," try to take that off your mind. For example, if there is something you need to take with you, put it in your car or at your front door so that forgetting it will be impossible. Transfer your to-dos from your mind to somewhere physical or digital.
Instead of over-focusing on what you do right before bed, think about a point earlier in the evening. For example, recording daily expenses or cooking dinner. If you're better organized about whatever happens early in your night, you'll be ready for sleep earlier.
Light sets your circadian rhythms —the times you naturally want to wake up and go to sleep. Exposing yourself to bright light early in the day shifts your rhythms earlier, without you having to try to go to sleep earlier.
Whatever you usually do in the mornings, try switching to walking outside as soon as you wake up. Let breakfast or shower come afterwards.
Use a color-changing lightbulb in your bedroom or install a small red bulb. Why red? Red light mimics sunset. Switching the color is a strong visual cue. Your brain associates it with getting ready for sleep. It's an easy wind-down routine.
If you find yourself thinking "I need to remember to do X in the morning," try to take that off your mind. For example, if there is something you need to take with you, put it in your car or at your front door so that forgetting it will be impossible. Take anything you need to remember off your mind.
Your bedroom should feel like a sleep oasis — stress and distraction-free.
Sleep needs vary from person to person. Age, genetics, lifestyle, and environment all play a role.
According to the National Sleep Foundation, adults need 7-9 hours of sleep a night. People who sleep seven hours a night are healthier and live longer. While the guideline is helpful, you are the best person to judge how much sleep you need.
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