If necessary, turn the face of the clock so that you can’t see it. However, if the clock is wall mounted, you probably won’t be able to turn it around. In this case, just do your best to ignore it. Be aware that if your clock glows in the dark, it may not be so easy to avoid looking at it, and its light may make it difficult for you to fall asleep. Therefore, choose wisely when you buy your clocks. If you are a light sleeper who frequently wakes up before you should, buy clocks that don’t glow in the dark.
Heavy curtains or light-blocking shades can block out light and noise to help you sleep better. If certain light sources are unavoidable, and they really bother you, consider using a sleep mask to shield your eyes from the light. Make sure you silence and turn off all electronic devices such as cell phones and tablets. You do NOT want to be in your room trying desperately to fall asleep when Subway Surfers suddenly lights up your screen with one of its weekly challenge offers. Not only will the light be distracting to you, but it may even scare you with its suddenness, thereby increasing your heart rate and making it less likely that you’ll get back to sleep.
Make sure the television or other electronics are turned off and not making any noises. Text or voice message alerts, even if they are set to vibrate, can disrupt you. Try a pair of earplugs to block out noise. You could also use a pillow over your head to block noise. White noise, such as a fan or a speaker that plays the sound of waves, can relax you and block out disruptive noises. [6] X Research source Carpets or area rugs can help to dampen noise in your room.
Starting at your toes and working up to your forehead, tightly tense each of your muscle groups for five seconds and then release them. [8] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Focus on your breath, but don’t control it. This will help achieve greater relaxation. Let your thoughts come and go whenever they arise. This will teach you to focus and let go of anything you can’t control. Any time you need to refocus your mind and help yourself relax, you can repeat “let” with every inhalation and “go” with every exhalation.
Go to a room in which you can do something relaxing like reading or listening to music. [12] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Make sure to not turn on too many lights so that your brain isn’t completely stimulated and stays awake. [13] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Don’t turn on the bathroom light if you can avoid it. The light could stimulate your brain to stay awake. If you can, use a night light that emits a soft red or orange light. [14] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Don’t force yourself to go to the bathroom.
Try reading something uninteresting. Listening to relaxing music may help you relax and fall asleep. [16] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source You can also try engaging in a quiet hobby like knitting or coloring. Avoid turning on your television, smartphone, or computer. The light that is emitted from these screens can make it hard to fall asleep and stay asleep.
Be flexible to accommodate for situations that might disrupt your sleep. For example, you may have a work event that involves alcohol, which can wake up some people. Adjust your sleep plans before and after the event and keep a glass of water by your bed to help ensure that you can easily go back to sleep. If you know that you’re about to enter a particularly stressful time at work, home, or school, you might also want to adjust your sleep patterns to make sure that a lack of sleep doesn’t cause you more stress.
If you find that you need a nap or naps, take it before 5pm and keep it short. Twenty to thirty minutes is enough to help you feel refreshed and recharged. If need multiple naps during the day or are just generally exhausted at times when you should be awake, consult your doctor to rule out medical conditions and to discuss your lifestyle and sleep patterns. [18] X Research source
When you set your bedtime, make sure that you consider factors like exercise, eating, and alcohol consumption. You want to make sure your body has at least two to three hours to process these activities before you go to bed. The best way to set your internal body clock is to wake up at the same time every day, even if you had a bad night’s sleep. Don’t set a bedtime that is too late or one that corresponds to when you feel tired so that you don’t stay alert and in turn not get tired. [20] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Stick to this schedule as much as possible and adjust it if necessary. [21] X Research source
Set temperature in bedroom to between 60 to 75 degrees for optimal sleeping conditions. [23] X Research source Keep computers, TV and work materials out of room to strengthen the association between bedroom and sleep. Light stimulates you to be awake, so make sure that your room is dark enough to sleep. You can use curtains or eye masks to help with rooms that are exposed to a lot of light. Noise will also keep you from getting to sleep. Keep your room as quiet as possible and consider a white noise machine to combat any loud noises that may filter into your bedroom. A comfortable mattress, pillows, and bedding can make you want to get to bed on time. [24] X Research source
Exercise at least three hours before bed so that your temperature and cortisol levels can return to normal. Higher body temperature can make it difficult to sleep and having more cortisol in your system from exercise may stimulate you. Aerobic exercise is best for your body, but any activity is better than nothing. [25] X Research source Don’t exercise at the expense of your sleep. [26] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
If you consume nicotine or caffeine, avoid them within four to six hours of your bedtime. [27] X Research source Limit yourself to one to two alcoholic drinks per day or less and avoid drinking within three hours of bedtime. [28] X Research source Even though alcohol might help you fall asleep, after a few hours it can act as a stimulant. [29] X Research source
Try to eat at least two hours before your bedtime. [30] X Research source Big or spicy meals can cause discomfort and indigestion. If you’re hungry before bedtime, have a small, healthy snack about an hour before you turn out the lights. [31] X Research source
Avoid electronics such as televisions, laptops, tablets, and smartphones within an hour of your bedtime. Not only can shows, work, or social media stimulate your brain, but the light from these devices also makes it difficult for your body to fall asleep. [33] X Research source Dim the lights in your home and bedroom. Light will stimulate you, so dimming the lights within an hour of your bedtime signals your brain that it’s slowly time to go to bed. [34] X Research source Having a calming bedtime ritual will help you wind down for a good night’s sleep.
A bedtime routine reduces anxiety, stress or excitement that can make it difficult to fall or stay asleep. [35] X Research source Reading a book in bed with the lights dimmed will relax and entertain you while not overstimulating you. A warm cup of herbal tea such as lavender or chamomile will relax you and help you sleep. A warm bath is not only relaxing, but the rise and fall in body temperature it causes will promote drowsiness. [36] X Research source
Getting into a comfortable bed with the lights dimmed may help you get to sleep faster even if you don’t feel tired. If you can’t fall asleep within 20 minutes of going to bed, go to another room and do something relaxing until you feel tired enough to sleep. [38] X Research source
