Avoid screens an hour before bed . Looking at the bright light is stimulating . Likewise , so is much of the content on the screens . If you use screens at night , glasses are available to filter out the blue light to prevent eye strain .
Use breathing techniques . One popular method to fall asleep is known as 4-7-8 . First , breathe in through your nose for a count of four . Then hold your breath for 7 , and exhale out your mouth for 8 .
Listen to soothing white noise , music , or podcasts . Many of these audio productions are designed to help put you to sleep .
Stop drinking caffeine after midday . Caffeine is a stimulant , which can affect your mind and body hours after consumption .
Make sure your room is dark for sleep and that you get natural light during the day . This regulates your circadian rhythm and provides external cues for your body .
Exercise in the morning .
Being physically active , especially early in the day , is associated with better sleep .
Journal or keep paper by your bed .
Do you have a hard time falling asleep because your mind is racing ? Writing down your thoughts can help to keep them from swirling incessantly through your brain so you can relax .
Use your bed and bedroom for sleep only . This creates a specific association , so your body and mind know it ’ s time to rest . Also , keep electronics out of the bedroom .
Try a natural supplement . Melatonin , magnesium , and CBD are some of the options touted as supporting relaxation and sleep . Be sure to check with your doctor before taking any supplements to ensure you do so safely .
If behavioral changes aren ’ t working , discuss your sleep concerns with your doctor . You may have an undiagnosed sleeping disorder that requires medical intervention . Depending on your doctor ’ s findings , medications and breathing treatments may help improve your sleep .
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