To make yourself tired and fall asleep more easily, try some of these well- supported methods:
- Take a warm bath or shower before bed to help your body cool down and signal sleep time.
- Practice deep breathing exercises, such as the 4-7-8 technique, to relax your mind and body.
- Engage in regular exercise but avoid vigorous activity close to bedtime.
- Create a calming bedtime routine, such as reading a book (not on a screen) or drinking herbal tea like chamomile.
- Dim the lights 30 minutes before sleep to encourage melatonin production.
- Use relaxation techniques like progressive muscle relaxation or yoga nidra.
- Avoid caffeine, sugar, and bright screens in the evening.
- If unable to fall asleep, get up and do a relaxing activity outside the bedroom to reset your body and mind.
- Consider supplements like melatonin, but consult a doctor before use.
These approaches can help you become tired at night and improve overall sleep quality.
