Establish relaxing habits and adjust your environment to prepare for sleep. This article offers strategies like dimming lights, controlling temperature, and avoiding stimulating activities before bed to improve sleep quality.
They can include calming hobbies like knitting or reading, self-care activities like meditation or an evening walk, or adjusting your environment for optimal sleep.It can trigger a cascade of biological and physiological responses that tell our bodies it's time for bed.
"If we can switch off a sense of any threat that's mounted from the day, that will support our sleep."Strategy 1: Dim the lights in your environment It can encourage our bodies to release melatonin, a naturally occurring hormone that regulates our circadian rhythm and tells our body it's time to sleep. In the evening, turn off the overhead lighting in the living room and bedroom, and turn on any dimmable lamps or lamps with low wattage to keep the lighting minimal. Don't forget to turn those lamps off at bedtime. Light can disrupt your sleep even if your eyes are closed, says Harvey, so use an eye mask to block out any remaining light if you don't have blackout curtains., a podcast from the American Academy of Sleep Medicine. It sends a signal to your body that it's time for bed."The quicker your body temperature falls, the quicker you fall asleep."Khosla suggests this method to quickly drop your body temperature: Take a shower or bath before bed. Going from a warm environment to a cold one, like a cool room, can promote sleep. And turn down your thermostat. Khosla recommends keeping your room on the cooler side, closer to 68 degrees.To sleep well, try to put yourself in a calm and relaxed state at bedtime, says Harvey. Anything that stirs up your emotions, positive or negative, is best to avoid."This is not the time to check one last email or text with friends about exciting plans."Review your nighttime activities with a fresh eye. Are they soothing? If not, see what you can adjust. Harvey recommends seeking out emotional connection to temper feelings of worry or stress. Small acts, like hugging your partner or child before bed, can create a sense of well-being.It can be hard to fall asleep when you have a lot on your mind. To help quiet the chatter, work through any stressorsIf you find yourself worrying about problems or your to-do list, grab a pen and paper. Write out each issue or task and a specific next step that you will take tomorrow to address it, says Harvey. Don't try to solve the problem, though."Once people get into problem-solving, that becomes arousing."San Diego County plans to sue the Department of Homeland SecurityIn Encinitas, people are gathering to talk about death and find community KPBS keeps you informed with local stories you need to know about — with no paywall. Our news is free for everyone because people like you help fund it.
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