Lying awake can make the body feel more alert, especially when the mind constantly dwells on work or unfinished tasks. Simple adjustments before bedtime can help the body and brain gradually transition into a state of rest.

Relaxing individual muscle groups

While in bed, you can try progressive muscle relaxation by tensing and then relaxing each muscle group in your body.

The Times of India suggests starting by tensing your toes for about 7 seconds, then releasing them. Subsequently, work your way up through muscle groups from your feet to your neck. Focusing on the sensation of tension and relaxation helps shift your attention away from thoughts that keep your mind active.

Relaxing before bed helps the body gradually transition into a state of rest. Illustration: AI.

Write down your worries

The more you try not to think about work, tomorrow's plans, or unresolved issues while in bed, the more active your mind can become.

According to Prevention, one way to mitigate this is to write down your concerns and tasks for the following day. You can spend a few minutes listing what needs to be done, then identify the next steps for tomorrow. This approach helps set aside unfinished tasks rather than continuing to process them mentally at bedtime.

Keep the bedroom cool and comfortable

Room temperature can also affect your ability to fall asleep. People often feel drowsy and sleep better in a cool room. Maintain a cool bedroom temperature, paying attention to your body's actual comfort rather than setting a fixed temperature for everyone. If the room is too hot, a fan or air conditioner can provide relief.

Reduce noise and light

Traffic noise, snoring, television sounds, or sudden noises can make it difficult to fall asleep or cause you to wake up in the middle of the night. The Times of India suggests using relaxing sounds to mask disruptive noises.

Additionally, limit light in the bedroom. Light signals to the brain that it's time to be awake, so a dark and quiet environment is more conducive to preparing for sleep.

Dedicate an hour to relaxation before bed

Avoid transitioning directly from work, exercise, or stimulating activities to trying to sleep. According to Prevention, the body needs time to gradually shift from an alert state to relaxation and readiness for sleep, rather than falling asleep immediately. Therefore, dedicating about one hour before bed to gentle activities can be beneficial.

You can divide this time into simple activities like preparing for the next day, personal hygiene, reading, or slow breathing. Repeating a familiar routine each evening can also signal to your body that it's time to rest.

Monitor factors causing sleep difficulties

If you frequently take a long time to fall asleep, instead of trying individual tips, consider documenting your daily habits for a period. A sleep diary can include your bedtime, time needed to fall asleep, number of awakenings, how you feel upon waking, caffeine intake, exercise timing, and what you ate close to bedtime.

After about two weeks, these records can help identify factors that often precede restless nights, such as late coffee consumption, exercising close to bedtime, or inconsistent sleep schedules.

If sleep difficulties persist, you frequently wake up, get enough sleep but still feel drowsy, or experience daytime fatigue, consult a doctor to identify the underlying cause rather than relying solely on these tips.

Bao Bao (Compiled)