It can take several hours for your body temperature to cool down after exercise or exposure to excessive heat, so try to ensure that your body is at normal temperature when you get ready to go to sleep.
You can also consider wearing earplugs before you go to bed. It can take some time to get used to them, but they can help block out sounds you were not even aware of that kept you from sleeping. They can also be particularly useful if you share a bed with a partner who can wake you up.
Choose silky, thin sheets if you are too hot at night. Opt for thicker, flannel sheets if you find yourself too cold at night. Also, always pick single-ply sheets over double-ply, because single-ply threads are softer and more durable. [4] X Research source If you can’t afford a completely new mattress, buy a memory foam mattress topper to provide a layer of support and plushy softness. Add a quilted mattress cover, which can both protect your mattress and make your bed feel softer. [5] X Research source Throwing your sheets in the wash can work wonders to make them feel more comfortable.
Other fruits that can boost your melatonin levels are tart cherries, tomatoes, grapes, and pomegranate. Rice, rolled oats, barley are grains that are rich in melatonin. Add some veggies that boost melatonin as well like asparagus, corn, olives, cucumber, and broccoli. You could also snack on some sunflower seeds, mustard seeds, walnuts, flaxseed, or peanuts to boost your levels as well.
Lighter pasta with cheese Tofu with couscous A glass of warm milk with oatmeal A kale salad, salmon, and rice noodles
Listen to slow, calming music or read something that is completely uninteresting to you. Do puzzles, like Sudoku or SolitaireListen to a very dry podcast. Try playing a game like tic-tac-toe with yourself.
Think of one of the most beautiful and calming places you have ever been to (a clear stream of running water in a field of wildflowers in the mountains, a peaceful lake, a beautiful beach with a slight breeze in the air). This should help you relax.
Challenge yourself and read the most boring thing you can find, from your old chemistry textbooks to a dry report about the state of another country’s economy.
Whatever you do, though, make sure to keep the lights dim - even reasonably dim if you are reading.
If you live with someone who loves intense conversations right before bed, talk to them about having these conversations two to three hours before bed instead. When they learn of the issues that you have with sleep, they will (hopefully) be happy to make that concession.
If you have gone through your whole day and still feel wide awake, try going through your entire week. Surely that should be boring enough to make you drift off.
Once you find this routine, stick to it. If you know you have to get to bed a little earlier one night though you are not tired, start the routine earlier and you can trick your mind into feeling tired a bit faster.
Find a space in your home or room that is designated for “work only. " This will help you save the relaxing stuff for your bed.
If you wait until bedtime to slow down and really think about your troubles, then yeah, you’re bound to feel wide awake for a long time.
You may think that having your dear pet next to you will help you fall asleep when you are not feeling tired, but it will actually make you even more awake.
