There are techniques that work well for many who require sleep and who aren’t getting the amount of sleep they need. Harvard Medical School put the following tips together in one list. This is the first article in a series of two that will share these tips in detail. This article will share the first four of the eight techniques to try:
When our bodies are physically tired, it’s more likely to fall right into sleep when it comes to bedtime. For instance, sleep specialist Mohammad Hasin agrees that “to ensure good sleep, it’s important that you tire your body out.” He suggests to exercise shortly before going to sleep, whether that’s running, cycling, or going for a brisk walk. The energy spent during the physical exercise can facilitate feeling fatigued enough to sleep. Furthermore, gym instructor Meghna Raju commented, “I’ve advised my clients to go for a jog in the evening, just before their dinner. This way, they feel relaxed and are also too tired to sit up in the night or indulge in other activities.” Exercise is a great way to keep the active mind at bay, which can get in the way of trying to fall asleep. By spending your energy physically, you create enough fatigue to fall asleep.
2. Reserve Bed for Sleep and Sex
If you’re in that worry-no sleep-worry-no sleep cycle, then the best way to break the cycle is to make a strong connection between your bed and sleeping. If your anxiety is high around trying to get some good sleep and you keep thinking about sleeping but your thinking is only creating more anxiety, then do your best to neutralize the anxiety. One way to do this is to create an association between your bed and falling asleep. Don’t do anything else in your bed but sleep. And if you’re not sleeping, then get up until you’re tired again. Making that association can help remove the anxiety and facilitate falling asleep faster.
3. Keep It Comfortable
Creating a comfortable sleeping environment is important. Make sure your bedroom is as comfortable as possible. Usually a room that is quiet, dark, and cool can facilitate falling asleep.
4. Start A Sleep Ritual
Sometimes an evening ritual can help send messages to ourselves that it’s time to wind down. For instance, perhaps you have a cup of tea, read awhile, and then talk to your spouse about the day before you fall asleep. In childhood, often there is a routine such as having your mother read a story and then tuck you into bed. The same could be true in adulthood as well.