From Prevention Magazine, October 2017 issue

• Mental Exercises
  • Sleep happens when you let your worries go
  • Give thanks
  • Distract your mind from inability to sleep
  • Imagine relaxing scenes
• Consistent wake up times
  • If napping, keep under 30 minutes
• Regular exercise
  • 2.5 hours of exercise (moderate intensity) helps you rest well
    • brisk walking, light biking
  • Do workouts outside to get sun for melatonin
• Yoga
  • yoga relives tension and stress
• Essential oils
  • lavender allows deeper sleep and more energy when awake
• Slow Breathing
  • deep breathing keeps sleep-hindering thoughts at bay and relaxes you
• Smartphone-free bed
• White Noise
• Audiobooks
• Hot baths
  • to drop body temp after getting out, makes sleepy
• Eye mask
• Established nighttime routine
  • primes your body for sleep
  • helps quickly drift into dreamland
• No nightcap
  • alcohol disrupts slumber
• Cool room temp (60-67 F)
• Light, early dinner
  • No eating within 2-3 hours of sleep