5. Wear Loose Clothing (Or Sleep Naked)
Let your skin breathe. If you’re wearing something too tight and uncomfortable, you’re going to wake up in the middle of the night frustrated. Opt for something cozy or just wear your birthday suit.
6. Write Tomorrow’s To-Do List
I forgot to do that.
I have a meeting tomorrow.
I need to pick up the dry cleaning.
Have to stop by the grocery store.
Don’t let all these thoughts take over when you’re supposed to be getting some sleep. Write out tomorrow’s to-do list and then close the book on those thoughts until tomorrow. They can wait until then.
7. Adjust the Thermostat
According to The Wall Street Journal, the best sleeping temperature is 65 degrees Fahrenheit. The worst feeling is waking up overheated so keeping the room cool is much more conducive for deep sleep.
Take a moment to clear your mind through meditation. Close your eyes and hear your slow, calming breaths. Picture yourself somewhere else, somewhere peaceful, and notice that your body relaxes with the dreamy scenery.
9. The 4-7-8 Method
Speaking of breathing, the 4-7-8 method is another popular tool that is similar to meditation.
Created by Harvard-educated Dr. Weil, this technique involves a cycle of inhaling, exhaling, and holding the breath.
Step 1: Exhale completely through your mouth, letting all the breath “whoosh” through you.
Step 2: Close your mouth and quietly inhale while counting to four.
Step 3: Hold your breath for seven seconds.
Step 4: Exhale completely while counting to eight.
Step 5: Inhale and repeat the cycle three more times.
It is said that this technique will allow you to drift to sleep.
10. White Noise
White noise can help you fall asleep and stay asleep.
The constant calming noise decreases the chance of being disturbed by a “peak” sound, such as a creak in the floor or a car engine starting. It helps diminish the effect of sounds that would otherwise negatively impact your REM cycle.
Don’t have a sound machine? You can also use a fan. This is especially helpful in the summer when some extra air circulation is needed.