1. Dim the Lights
We all at one point said or heard someone refer to our “internal clock.” Well, we mammals have internal clocks called circadian rhythms that regulate our 24-hour sleep/wake cycles. The hypothalamus in the brain controls these rhythms. When it is light, the brain receives a signal to stay awake and conversely, when it is dark, your brain gets a signal that is time for sleep. This produces the hormone melatonin that helps you sleep. Melatonin is a hormone that helps regulate circadian rhythms.
2. White noise
I like sleeping with a fan on. Not only does it help keep me cool, but the soft whirring of the fan helps me sleep. However, sleeping with a fan on in the winter months is not ideal. I then turned to a white noise app. White noise helps drown out the other noises (like ambulances, car horns, etc) that may keep you awake. Many new moms also use it for sleep aids with their babies. There are numerous white noise options from beach waves crashing to animal sounds.
3. Chamomile Tea
Chamomile tea has been widely regarded as a mild tranquilizer and a sleep aid. It has large quantities of apigenin. Apigenin is a plant flavone that gives the body calming effects, thus making it easier to fall asleep.
5. Keep Cool
We sleep better when we are cooler. Our body temperature drops about two degrees Fahrenheit while we snooze. Adjust the thermostat so that you don’t wake up throughout the night because you are too hot.
6. Have a Winddown Time
Or at least try to. This goes back to scheduling your say and having a cut off time. This allows you to spend time with family and have time to slow down and get ready for bed. My mother used to always say she had to “rest before going to bed.” This means all the anxious energy and adrenaline from a bustling work day has to leave to allow calm to take over.