How to fall asleep: We’ve all had those nights: tossing, turning, staring at the ceiling while sleep stays out of reach. Stress, noise, or a mind that won’t switch off can make it maddening. However, a few simple, calming steps can relax your body and quiet your mind, so you drift off more easily and sleep well.
Here are 8 bedtime remedies that can help you sleep well:
Follow a consistent sleep schedule:
Your body thrives on routine. Going to bed and waking up at the same time every day, including weekends, trains your internal clock. A steady sleep–wake schedule tells your system when to wind down and when to wake up, making it easier to fall asleep naturally over time.
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Create a calming night routine:
Treat your evening routine as a signal to your body that sleep is coming. Gentle, calming activities before bed tell your brain to relax, helping it release melatonin, the hormone that nudges you toward feeling sleepy.
Turn off the screens:
Phones, TVs, and computers emit blue light that tricks your brain into thinking it’s daytime. That suppresses melatonin, the sleep hormone, so even if you’re tired, it’s harder to feel sleepy.
Try a warm drink:
Some drinks can help you unwind without wrecking sleep. Warm, caffeine-free options are best. You may try warm milk or herbal teas like chamomile or peppermint. Skip coffee and black tea at night or choose decaf. Avoid sugary beverages close to bedtime.
Do gentle stretches or breathing exercises:
Light movement or focused breathing can calm your nervous system and lower stress. Slow, deep breaths signal the brain to relax. Gentle stretching releases built-up tension. You may try 5–10 minutes of simple, in-bed yoga stretches. You can also use the 4-7-8 breath: inhale for 4 counts, hold for 7, and exhale for 8, repeating several rounds.
Keep your bedroom cool, dark and quiet:
Your sleep environment matters more than you think. A cool, dark, quiet room tells your body it’s time to rest. Aim for 16–20°C, reduce noise, and block light with blackout curtains or a sleep mask.
Write down what’s on your mind:
If your mind isn’t settling, consider writing it down. Worries loop endlessly in your head, but putting them on paper clears the mental clutter. This way, you don’t carry unnecessary thoughts with you into bed.
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Don’t force sleep. Move around for a bit:
If you’re still awake after 20–30 minutes, don’t lie there stressing. Get up briefly. Trying too hard to sleep often backfires and makes you more alert. Step out of bed and do something relaxing, like reading, listening to soft music, or light stretching. Return to bed when you feel drowsy.
Occasional sleeplessness is normal. Life is busy, and sometimes your brain needs extra help to settle. By establishing small, consistent habits such as a wind-down routine, maintaining a cool, dark room, and reducing evening screen time, you can train your body for better, more regular sleep.
