1. Avoid wearing tight or uncomfortable clothes like socks and hair bands. Be sure to use the bathroom just before you go to bed. Make yourself comfortable.
2. Hot skin and a cool room are the perfect combination for falling asleep quickly. Take a warm shower before bed to get to sleep faster. The National Sleep Foundation recommends a bedroom temperature of 60 to 67 degrees F for the most sleep-friendly conditions.
3. Stop thinking about your work, life and all the things that stress you out. You need to be relaxed. You can imagine yourself in a situation where you feel content - a walking in flower fields, a tropical paradise. Explore your ‘happy place’ imagine smelling flowers, hearing water and feeling grass or sand under your feet. You should soon feel relaxed.
5. Turn on a white noise generator, a recording of sounds from nature or Listening to soft, calming music not only helps you fall asleep, but also extends the length and depth of your sleep.
6. Challenge yourself to stay awake. It’s called the sleep paradox, says psychotherapist Julie Hirst (worklifebalancecentre.org). “Keep your eyes wide open, repeat to yourself ‘I will not sleep’. The brain doesn’t process negatives well, so interprets this as an instruction to sleep and eye muscles tire quickly as sleep creeps up.”
7. If you wake up in the night and can’t get back to sleep within 20 minutes or so, get out of and do something for 10 minutes.
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