Microsteps
Place one item that helps you unwind at night next to your bed.
Whether a calming book, a relaxing candle or a photo that brings you joy, being intentional about what's next to your bed will help prevent distractions and ease you into sleep mode.
Before bed, read a few pages from a book that has nothing to do with your work.
Keeping a book that has nothing to do with your work – whether poetry, history or a new novel – next to your bed can help you disconnect from your daily stress and ease yourself to sleep.
Ease yourself into sleep by bringing your attention to your breathing.
Even a few conscious breaths will signal to your brain that it's time to unwind.
Listen to soothing music to relax and wind down before you go to sleep.
Music before bed can calm your mind and set you up for better quality sleep. Relaxing music without lyrics works best, but the most important factor is choosing music you love.
Before you go to sleep, write down a list of three things you need to do tomorrow.
Research shows that writing down your key priorities can help you fall asleep faster than reflecting on completed activities or things that already happened. Refer back to your list in the morning and dive in!
Go to bed just 5 minutes earlier than you usually do.
The incremental change will be so small you won't even notice, but after a week the impact will be significant.
Keep your clock turned away from your bed.
When you can’t sleep, checking the time can make you more worried and anxious about getting the rest you need. Focus on your breath or do a meditation exercise instead.
Choose a soothing affirmation to repeat if you wake up at night with a racing mind.
For example, “I am relaxed” or “I am falling back asleep.” Positive affirmations may help shift your mindset and reduce anxiety, making it easier to drift off to sleep.
Choose a time each night to put your phone in Do Not Disturb mode.
Intentionally blocking notifications and calls will help put the day's demands behind you — and set you up for uninterrupted sleep.
If you can’t sleep, picture yourself in a calming place.
This technique, known as visualization, can help you fall asleep. Imagine a peaceful spot and fill it with colors, objects, smells and sounds.