If you are unable to elevate your legs, wear compression socks to prevent blood clots. [1] X Research source
Closed drapes help you sleep later in the day by preventing the sun from shining through the windows and waking you up early. The light from electronic screens sends signals to your brain that it should be awake. It is best to reduce use of these products before bedtime. [5] X Research source Shutting down your phone completely or turning off its visual and sonic notifications decreases potential light and sound interruptions. Be sure to have a back-up alarm clock if you turn off your phone completely. Use ear plugs to negate street noise and/or an eye mask to enhance the room’s darkness.
Dairy products contain ample amounts of amino acid tryptophan, which induces pro-sleep brain chemicals serotonin and melatonin. [6] X Research source Camomile, passion flower tea, and valerian teas have sedative effects. [7] X Research source
When you soak in warm water, your temperature rises. The cool down period following a bath or shower relaxes you. [8] X Research source
Exhale completely through your mouth while making a “whoosh’” sound. Close your mouth and inhale through your nose to the count of four. Hold your breath to the count of seven. Exhale completely through your mouth with the “whoosh” sound for eight seconds Inhale again and repeat the cycle three times. [9] X Research source
If you still can’t fall asleep after 20 minutes, get up and do a relaxing activity, like reading a book, and then try again. [10] X Expert Source Alex Dimitriu, MDSleep Specialist Expert Interview. 16 October 2019.
