If you don’t live somewhere where it’s easy to head out for a short walk, you can just step outside for a minute or two to get some fresh air.
For example, maybe you’re arguing with your partner about who forgot to take out the trash. Ask yourself if you’re really angry about that or if you’re still mad about something else that happened earlier in the day. Identifying the actual cause of your anger makes it easier to handle and can help you feel calmer. If you can, get in the habit of doing this earlier in the day so you have time to process these emotions. But if you get angry right before bed, it’s good to do it then, too.
Try tuning into NPR. There’s always something playing and the people speaking tend to have calm, soothing voices.
Reading a chapter of a book Doing yoga or light stretching Playing with a pet Having a cup of tea
Try doing this after you’ve climbed into bed. Focusing on your breath can clear your mind so you can fall asleep more easily.
Hands, wrists, and forearms Bicep, shoulders Forehead, around the eyes and nose Cheeks and jaw, around the mouth Back of the neck, front of the neck Chest Back Stomach Hips and buttocks Thighs and lower legs
You could also light a candle or play some soothing music to make it even more relaxing.
Try drinking a cup of sleepytime tea instead.
Choose a form of exercise that you like so that it doesn’t feel like a chore. You could go for a long walk, ride your bike, or take a group class like kickboxing or barre.
