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But sleep is also driven by the behaviors that condition us to get sleepy or stay alert.
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Humans are very conditioned individuals, Dr. Goldstein tells SELF.
If we set a bedtime routine, thats going to help us from that conditioning standpoint.
One of the biggest problems people have is shutting off their attention at bedtime, Dr. Aysola says.
Give meditation a try if you haven’t already.
Okay, yes, you may have heard this tip quite a few times already.
Abbey T., 31, often listens to a guided meditation onthe Headspace appin bed.
Here are some resources that can help:
2.
Write down to-dos and other thoughts that might keep you up at night.
Both negative and positive musings can keep our minds overactive and prevent us from dozing off.
Simply getting it out of her head makes a huge difference.
Listen to a bedtime story (for adults).
Sleep story podcasts are the best!
says Michelle P., 29.
My go-to bedtime ritual is climbing into bed and turning on a sleep story podcast.
My favorite show is Nothing Much Happens: Bedtime Stories for Grownups.
Dont eat dinner too late, especially if you’re prone to heartburn.
Another potential cause of sleep disruption is acid reflux, Dr. Aysola says.
Not exactly ideal for good quality sleep!
Ditch electronics two hours before bed.
Even if you do less than that, you might find it helpful.
In addition to meditating, she also avoids screens 30 minutes before bed.
Since the TV isnt at such close range, sleep experts believe it isnt as detrimental, she adds.
That doesnt mean you should watch TV in bed, though.
Dim the lights as it gets dark out.
After dinner, start dimming the lights in your house.
you’ve got the option to also reduce overhead light by opting for table lamps instead.
Take a warm bath.
As we near bedtime, our body temperature naturally starts to drop, as we mentioned.
Taking a warm bath or shower will help facilitate that body temperature drop, Dr. Goldstein says.
A warm bath one or two hours before bed helps you dissipate heat through the skin.
The temperature gradient causes heat loss through the core, so the core temperature is ultimately cooled down.
Try a white noise machine.
I swear by myRohm white noise machine, Jaime B., 42, tells SELF.
When she forgets to turn it on, she finds herself staring at the ceiling or tossing and turning.
Read an actual paper book.
Reading a book helps calm my mind, Sarah S., 30, tells SELF.
She tries to read for at least 10 minutes in bed before falling asleep.
She alsoreads in the morningbefore jumping into work.
This reading routine is a way for her to take ownership of her day.
Set your alarm for the same time every single night.
Sleep truly starts in the morning, Dr. Goldstein says.
Having a stable wake time makes your fall asleep time more stable too.
Make your wind-down routine as consistent as possible.
Your pre-sleep habit routine can be as complex or simple as you need.
