Go to bed and wake up at the same time every day. This establishes your circadian rhythms and when they are consistent your body will know when you’ll need melatonin and serotonin to function. If you're sleeping at different times every day, your body can feel like its in a constant, mild state of jet lag.
Turn off all electronics at least one hour before bedtime and limit the number of them in your bedroom. Don’t watch TV in bed. If you charge phones or other devices at night, do so in another room.
Keep the room dark. The helps with melatonin production. Any artificial light can interrupt this, as well as our natural rhythm of sleep. Cover any light, for example on an alarm clock or otherwise, or use a sleep mask. Additionally, if you get up at night, aim to stay in the dark or keep the lights low if you go to the bathroom. If you are exposed to a bright light, this halts the production of melatonin.
Before bed, do some yoga stretches and meditation to help relax the body and work away any left over stress from the day.
Don't eat a big meal less than two hours prior to bedtime. This is much easier on your digestion. In the same respect, you don’t want go to bed so hungry that you wake up in the middle of the night. Dehydration can often be mistaken for hunger. Try drinking a glass of water in lieu of snacking before bedtime.
If you are unable to sleep and need a quick way to feel rested, try Baby Pose. According to Yogic texts, being in this pose for 15 minutes is equivalent to hours of sleep. Begin by sitting on the heels. Bend foreword and place the forehead on the ground, putting slight pressure on the 3rd eye (center of the brow). Keep your arms at your sides, palms facing up.
This post was authored by Courtney Somer.