- Consistent sleep schedule.
- Set a designated bed time.
- Dim lights 1 hour before bed.
- Set a designated wake-up time.
- Reserve bed for sleep.
- Avoid scrolling on phone before bed.
- If unable to sleep after 20 minutes, get up and do something boring.
- Routines to help with sleep
- Hot shower before bed.
- Hot, non-alcoholic, non-caffeinated beverages before bed.
- Sleepy time teas: chamomile, lavender, lemon balm
- Milk
- Sleepy playlist / white noise
- Light stretching
- Things to avoid
- Caffeine after 2pm
- Alcohol
- Blue light at night
- Naps longer than 30 minutes
- Emergency hacks
- Square breathing
- Progressive muscle relaxation
- Jot down racing thoughts
- Melatonin
- Use 1-3mg to avoid groggy mornings
- Do not rely on it nightly
- Others
- Track sleep for a week and notice patterns
- Consult a doctor if always exhausted after waking up.