Simple tricks to finally get a good night’s sleep

Stuffed animals can help adults sleep better

Experts say the comfort of a stuffed animal can offer emotional benefits—especially during times of stress or loneliness. Sleep psychologist Dr. Jade Wu notes that having something soft to cuddle with can create a sense of safety, which helps the body relax and fall asleep more easily. Studies also suggest that hugging a plush or weighted stuffed animal can reduce anxiety by lowering cortisol levels, potentially leading to better sleep.

Dimming lights for better sleep

Turning down the lights can make a big difference. A dimly lit room, like this one, creates a relaxing atmosphere that's perfect for winding down. It's a simple change, but it tells your body it's time to start getting ready for sleep.

The benefits of herbal tea

A cup of herbal tea can be a great addition to your evening routine. Something calming like chamomile or lavender tea can help soothe your mind and get you in the right state for sleep. It's an easy, enjoyable way to signal the end of the day.

Using aromatherapy to relax

Aromatherapy can be a helpful tool for relaxation. A diffuser with calming scents like lavender or eucalyptus can transform your bedroom into a more relaxing space, helping you unwind and prepare for sleep.

Gentle yoga for relaxation

Incorporating some gentle yoga stretches into your evening can help release physical tension. This can be a calming way to prepare your body for sleep.

Taking a warm bath

A warm bath before bed can be incredibly soothing. It's a great way to relax your muscles and get your body ready for sleep.

White noise for a sound sleep

The consistent sound of white noise, like a soft waterfall or rain, can be surprisingly effective for sleep. It helps drown out distracting noises, creating a calm environment that's conducive to falling asleep more easily.

Deep breathing for relaxation

Taking a few minutes for deep breathing exercises can significantly calm your nervous system. This practice is an easy way to reduce stress and prepare your body and mind for a restful night.

Creating a dark sleep environment

A dark room can significantly improve your sleep. Blackout curtains or an eye mask can help block out light, signaling to your brain that it's time to sleep and potentially improving the quality of your rest.

Progressive muscle relaxation techniques

Progressive muscle relaxation involves tensing and then relaxing each muscle group. This technique is effective for releasing physical tension and can make a big difference in how quickly you fall asleep.

Optimal room temperature for sleep

Adjusting your room to a slightly cooler temperature can help improve your sleep. Most people sleep better in a cooler environment, as it supports the body's natural temperature drop during sleep.

Choosing the right snack

Go for a light, sleep-friendly snack if you're hungry before bed. Options like almonds or a slice of turkey can satisfy your hunger without disrupting your sleep.

Natural sleep aid

Certain supplements, like melatonin or magnesium, might help regulate your sleep. They can be a useful part of a sleep routine, but it's important to talk to a healthcare professional before trying them.

Cutting back on evening caffeine and sugar

Reducing caffeine and sugar intake in the evening can make a big difference in your sleep quality. These stimulants can keep you awake and disrupt your sleep cycle, so avoiding them can help you fall asleep more easily.

Elevating legs for improved sleep

Elevating your legs for a few minutes before bed can help with circulation and can be especially comforting if you've been on your feet all day. It's a simple way to relax and prepare for sleep.

The comfort of pets in bed

If you have a pet, letting them sleep in your room can be comforting. Their presence can be soothing and make it easier to relax and fall asleep.

Feng shui for a better sleep environment

Applying Feng Shui principles to your bedroom can create a more peaceful and harmonious space. This might mean decluttering, rearranging furniture, or changing colors to improve the flow of energy and your sleep.