To make yourself tired, several effective methods can help promote physical and mental relaxation, preparing your body for sleep:
- Take a warm bath or shower before bed. The warmth followed by the body's cooling signals sleep time.
- Practice breathing techniques, like deep breathing or the 4-7-8 method (inhale 4 seconds, hold 7 seconds, exhale 8 seconds).
- Engage in progressive muscle relaxation by tensing and then releasing muscle groups gradually.
- Create a relaxing pre-sleep routine such as reading a book or listening to calming music with dimmed lights.
- Avoid bright screens and blue light an hour before bedtime to help melatonin production.
- Keep your bedroom cool, dark, and quiet, ideally around 65°F (18°C), to optimize sleep conditions.
- Avoid caffeine, large meals, and intense exercise close to bedtime.
- Consider herbal teas like chamomile or using calming scents like lavender for aromatherapy.
- If unable to sleep after 15-20 minutes, get up and do a relaxing activity until sleepy again.
These methods collectively promote physical relaxation and mental calmness, making you feel tired and ready to fall asleep faster.
