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
oct 16 2017 ∞
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