Watch TV: What? This isn’t supposed to be on this list!!
- Educational Content: Choose something with a soothing voice, such as documentaries about History or Outer Space, things that interest you, but not enough to fight sleep. It tricks your brain to think you are not alone.
- Netflix’s Headspace: These videos are created to help you sleep and give some science, but also provides techniques to help guide you into sleep.
Engage in a Quiet Hobby
- Adult Coloring Books: Engage in coloring to help relax your mind.
- Knitting or Crocheting: These repetitive activities can be soothing.
- Puzzle Solving: Try a jigsaw puzzle or a brain teaser, unless you get frustrated.
Light Stretching or Yoga
- Gentle Stretches: Perform light stretches or yoga poses to relax your muscles and mind.
- Yoga Nidra: Practice this form of guided meditation designed to promote deep relaxation and better sleep.
Listen to a Podcast or Audiobook
- Calm Content: Choose something soothing or mildly interesting that doesn't require intense focus.
- Sleep Stories: Use apps like Calm or Headspace that offer bedtime stories designed to lull you to sleep.
Breathing Exercises
- Box Breathing: Inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds, hold for 4 seconds, then repeat. This works for the Navy Seals, it will probably work for the rest of us.
- Alternate Nostril Breathing: This yoga technique can help calm your mind.
Progressive Muscle Relaxation
- Tension and Release: Tense each muscle group for a few seconds, then relax, starting from your toes and working up to your head.
Aromatherapy
- Essential Oils: Use lavender, chamomile, or sandalwood essential oils in a diffuser or apply them to your pillow.
Visualization Techniques
- Imagery: Imagine a peaceful scene in detail, like a beach or forest, to distract your mind from stressful thoughts.
- Guided Imagery: Follow along with a guided imagery recording.
Creative Writing
- Stream of Consciousness: Write whatever comes to mind without worrying about structure or grammar.
- Dream Journal: Jot down any thoughts or dreams to clear your mind for sleep.
Ambient Sounds or Music
- Nature Sounds: Listen to recordings of rain, ocean waves, or forest sounds.
- Binaural Beats: Use binaural beats that promote relaxation and sleep.
Try Acupressure
- Self-Massage: Gently press specific acupressure points, like the one between your eyebrows or on your wrists, to induce relaxation.
Temperature Adjustment
- Warm Bath or Shower: A warm bath or shower can help relax your body and signal that it's time to sleep.
- Cool Down: Use a cooling blanket or adjust the room temperature to find a comfortable coolness.
Herbal Teas or Supplements
- Sleep-Inducing Teas: Drink a cup of chamomile, valerian root, or passionflower tea.
- Supplements: Consider melatonin or magnesium supplements (consult with a healthcare provider first).
Inverted Positions
- Legs-Up-the-Wall Pose: Lie on your back with your legs resting against the wall. This pose can help relax your body and mind.
Gentle Music or White Noise
- Sleep-Inducing Playlists: Create or find a playlist of calming, gentle music or ambient sounds.
- White Noise Machines: Use a white noise machine to drown out disruptive sounds.
Trying out these varied strategies can help you find what works best for you and create a more restful night.