“Ease Into” Sleep Strategies

  • Use aromatherapy. Lavender is a popular herbal sleep aid.
  • Stay in the dark. Even minimal light can affect the quality of sleep.
  • Listen to talk radio. This interrupts the thoughts that are keeping you awake.
  • Do breathing exercises. Breathe deeply and slowly while counting to ten.
  • Exercise/move earlier. You heat up during movement/exercise. A cooler body is ready for sleep.
  • Keep cool. Lower the thermostat before bedtime to induce sleepiness.
  • Create a bedtime ritual. Regularly do something that relaxes you as a trigger to sleep.
  • Write down your thoughts. A swirling mind can wake us up. Put thoughts onto paper instead.
  • Be consistent. Get to bed at a regular time and get up again at the same time each day.
  • Clean air. Add plants to the bedroom or use air purifiers to help clean air.
  • Take a nap. Nap early (not later) in the day to catch up on missed sleep.
  • Dust the bedroom. Allergies to dust can keep you awake.

Source: Wellness Way Calendar