Assisting methods in falling asleep

    1. Get your body temperature feeling comfortable. I’ve experienced before going to bed with my feet feeling cold, and it makes it so difficult for me to fall asleep until my feet warm-up. It’s better to just get back up, and either adjust the thermostat as needed or take a shower to warm-up your body.
    2. Try out this breathing method.
      1. Place the tip of your tongue behind your upper front teeth.
      2. Exhale completely through your mouth and make a whoosh sound.
      3. Close your mouth and inhale through your nose while mentally counting to 4.
      4. Hold your breath and mentally count to 7.
      5. Open your mouth and exhale completely, making a whoosh sound and mentally counting to 8.

      If you haven’t fallen asleep yet, repeat this 4-7-8 breathing method at least three more times.

    3. Enjoy some natural light during the day, as light influences your body’s internal clock. Similarly, when you’re trying to fall asleep, aim for having a pitch-dark sleeping area.
    4. Stretching out a little bit can help your body relax.
    5. Try to have a lower fat meal for your last meal of the day if it’s just a few hours before you want to sleep.
    6. Listen to some relaxing audio.
    7. Exercising during the day can help your body to feel more ready to sleep at night, as it helps boost the production of serotonin.
    8. It’s ideal to go at least 30 minutes without electronic screen time before you want to sleep.
    9. Write down all of the activities that you did during the day that you can recall. Spilling out your thoughts and feelings can help your mind to become calm.
    10. After you’ve finished journal time, think about things that make you happy and relaxed.
    11. There are some supplements that may help you. Magnesium helps activate the neurotransmitters responsible for sleep. Doses of 200–400 mg per day, taken with food, have been shown to improve sleep. Melatonin is a hormone naturally produced by the body, but it can also be taken as a supplement to help regulate your sleep. Doses of 0.5–5 mg taken 30 minutes before bed seem to improve sleep quality.
    12. Eat foods that are a good source of tryptophan. One option would be dark green leafy vegetables, for example spinach.  An option for your fats would be seeds — experiment by adding seeds with foods that you haven’t tried them with.