Use light-restricting black out curtains. Switch to lower-wattage lamps as you get ready for bed. Use a night light for late-night toilet runs. Put away digital clocks with glowing displays.
Try using essential oils used in relaxation (e. g. lavender) as an added bonus
In one study, researcher effectively used classical music to improve sleep problems in younger people with insomnia. [11] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Deep breathing. [13] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Sit or lie comfortably. Take a long, deep breath in through your nose, noticing your abdomen rise. Hold the breath briefly. Exhale the breath as your abdomen deflates. Repeat this cycle between 6 to 10 times. Progressive muscle relaxation. [14] X Research source Take deep, cleansing breaths. Close your eyes. Start with your feet muscles. Clench them tightly, holding the tension for about 5 seconds. Then, release the tension. Slowly work up through your body contracting and releasing each muscle group. Guided imagery. This is a visualization activity that allows you to imagine a calming place or state of being. This exercise is often most helpful if beginners complete a guided version rather than trying it on your own.
Eat 2 to 3 balanced meals containing fruits, veggies, lean protein, whole grains, and low-fat dairy. Eat your last meal at least 2 to 3 hours before bed. Avoid late-night snacking or drinking which can interrupt sleep for bathroom runs. Know that smoking cigarettes can be detrimental to healthy sleep. Avoid caffeine and alcohol for up to 4 hours before bed. [16] X Expert Source Sari Eitches, MBE, MDIntegrative Internist Expert Interview. 3 April 2020.
Be sure to engage in at least 30 minutes of vigorous exercise each day. This can include walking, hiking, swimming, dancing, or biking.
A worry period allows you to postpone worries until a given time so that you can adequately enjoy your day. [18] X Research source Choose a short period - about 20 to 30 minutes. If a worry crosses your mind prior to your worry period, merely write it down and tell yourself you will attend to it later. During your worry period, go over all the worries you have collected during the day. Aim to problem-solve each one so that it does not continue to haunt you.
