Listen to relaxing music or use a noise machine: Many people enjoy listening to certain sounds while trying to fall asleep – you can listen to relaxing classical music or try the repetition noise of a bedside fan.
Stick to a sleep schedule: Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night. If you don’t fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you’re tired. If you agonize over falling asleep, you might find it even tougher to nod off.
Create a bedtime ritual: Do the same things each night to tell your body it’s time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed.
Pay attention to what you eat and drink: Don’t go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
Try reading to wind down: Reading can be an excellent way to wind down after a long day. It destracts your mind from whatever it’s on and allows you to calm down and be worry free!