1- Don’t focus on what you have to do the next day. Thinking about future tasks and how you will get them done only leads to anxiety and worry. This can keep you awake and interrupt your peaceful night’s rest. Live only in the present moment and take things one step at a time.
2- Don’t eat or drink anything when it’s close to the time you go to bed. Stay away from caffeinated drinks such as sodas, tea, or coffee and don’t eat sweets--which have a lot of sugar in them. Consuming foods and drinks with caffeine and sugar can give you a rush that can make it nearly impossible to fall asleep. Drinking too close to your bedtime can keep you running to the bathroom throughout the night. Eating certain foods can leave you with stomach discomfort since your body slows down during sleep which makes digestion more difficult. You should also avoid alcohol and tobacco before bed since they can interfere with you falling into a deep sleep.
3- Take a relaxing bath shortly before bedtime. Baths are very soothing and they give you time alone to just enjoy the moment without worrying about anything else. Feel free to light scented candles and add bubbles and bath salts to your bath if your prefer. Have soothing music playing in the background if it helps you to relax. Let your mind go free as you soak in the tub. You deserve to have that time to yourself.
4- Doing a few yoga stretches or other light exercises can help you to relax your body and mind in order to sleep better. These exercises should not have you out of breath. Instead, they should be calming and enable you to release tension throughout your body. The corpse pose in yoga is a great exercise to help you clear your mind and relax before bed. Just lie on your back with your hands at your sides, palms facing upward and your feet slightly apart. Close your eyes and begin to focus on your body starting with the top of your head and continuing to the bottom of your feet. Tense and release each part of your body as you go along. This process allows your muslces to relax. Allow your body to relax as you focus on your breathing and clear your mind of your worries and concerns.
5- Have time for meditation or prayer before bed. During this time, don’t focus on any of your worries. Meditate and pray on peaceful things rather than things that stress you out. If there is anything bothering you about the day, let it go before you go to bed. Forgive yourself for any mistakes you feel that you have made and focus on the positive aspects of your day. Think of things you have to be grateful for. Release any stressful thoughts through your meditation or prayer.
6- Have a comfortable place to sleep. Be sure your mattress and pillows support your back and neck so you can be relaxed and comfortable when you lay down. Laying on an uncomfortable surface can keep you from sleeping peacefully because you will be tossing and turning trying to find a good position. Consider getting a contour pillow which supports the neck and spine and a mattress that’s designed to help relieve pressure so that you’re able to sleep more deeply and comfortably.
