Use these proven relaxation techniques to fall asleep sooner.
Get enough sun
If you’re already lying in bed, this won’t do you any good – sorry! Slather on your sunscreen and start spending more time outside to get regular exposure to natural light. Daily sun exposure – even when it’s cloudy, can help regulate your circadian rhythm so your body understands it’s bedtime when you finally do try to sleep. That’s also why it’s a good idea to switch to dimmer lighting in the evenings.
Tackle tomorrow’s to-do list
There’s nothing like worrying about tomorrow to disrupt tonight’s sleep. When you have a lot on your mind, start organizing your to-do list from the night before. Review it, reschedule anything that doesn’t make sense (i.e. there’s no way you could fit it into your schedule), prioritize your tasks, think about what you can delegate, then let it go. You’ll rest easier knowing you’re ready to hit the ground running tomorrow.
Try 4-7-8 breathing
Once you’re in bed for the night, use 4-7-8 breathing to feel more calm and relaxed to ease your way into sleep.
- Breathe in through your nose for 4 seconds
- Hold your breath for 7 seconds
- Breathe out with your mouth for 8 seconds
- Repeat a few times
Enjoy those extra Z’s.