It’s 2 am and you’re wide awake. That can be annoying one night, and tiring for the second night in the row. But when you struggle with chronic insomnia, your health suffers. Here are some tips to help ease you into a good sleep routine so that you fall asleep more effortlessly.
Shut off the gadgets
Turn off all gadgets one hour before bedtime. A study by Osaka University found that late-night Internet and TV use can interfere with sleep quality, since they emit blue light that stimulates the brain.
Bonus: unplugging gives you a chance to get real Me Time. Facebook’s entertaining, but you’re paying more attention to somebody else’s status messages instead of yourself. Do something you really enjoy. A long bath, calming music, a facial—anything that focus on making yourself as happy and comfortable as possible.
Cue your brain for sleep
Turn your entire bedroom into a Sleep Zone. Remove the TV and ban laptops. Block out light and street noise with heavy curtains. Use relaxing room or linen sprays, and turn your bedside table into a mini-spa of scented lotions and temple balms. These subtle associations of light, scent, and texture will eventually train your brain to feel sleepy the second you step inside.
Don’t toss and turn
Go to bed only when you’re sleepy. If you’re still awake after 30 minutes, get up and distract yourself before trying again. And don’t worry about it. Nobody sleeps soundly every night, and obsessing over sleep will only stop you from getting it.
Eat for better sleep
Check out our article on Food for Better Sleep.