What to do to get better sleep?

I struggle with insomnia, and I've found the best 2 ways is to either find a very quiet song/playlist that stays about the same volume throughout (songs you like of course) and let the natural progression of your thoughts on the song drift you to sleep. The 4/7/8 breathing technique also helps. Breathing in through your nose for 4 seconds, holding it in for 7 seconds, then breathe out through your mouth for 8 seconds. And if seconds are a little long, try to time the counts to your heartbeat. Both of these ways have helped me get to sleep a little earlier.

Turn off screens, specifically blue light emitters,two hours before bed. Sleep in a pitch black room if you can, the less light the better. Drinking something warm (not sugar or caffeine) and eating some carbs within an hour helps. If you really need it take a Melatonin.

Stay away from stimulants. Avoid caffeinated beverages (coffee, many teas, chocolate, and some soft drinks) after 1 or 2 p.m. — or altogether, if you’re especially caffeine-sensitive. Caffeine blocks the effects of adenosine, a brain chemical thought to promote sleep. Limit alcohol to no more than one drink a day, preferably taken at least two hours before bedtime. Alcohol interferes with deep sleep and can interfere with breathing. Stop smoking, and avoid secondhand smoke. Nicotine makes it harder to fall asleep and harder to stay asleep. Don’t nap if you can avoid it. If you can’t stay awake in the afternoon, take a 15- to 20-minute nap — that’s usually long enough to improve alertness but not so long that you feel groggy afterward. Don’t nap at all in the evening before you go to bed. (And no falling asleep in front of the television!) Exercise. Getting regular aerobic exercise such as walking, jogging, or swimming can help you fall asleep faster, get more deep sleep, and awaken less often during the night. But avoid exercise within a few hours of bedtime. Eat sensibly. Finish dinner several hours before bedtime. If you need a snack in the evening, eat a small serving of something you know won’t disturb your digestion, such as applesauce, yogurt, cereal and milk, or toast and jam. Dont watch the clock and count the hours. Establish a relaxing routine before bedtime. Consider meditation, a warm shower, listening to quiet music, or some simple stretches to loosen muscles. Avoid activities that might cause stress, such as work or emotional discussions. Limit fluids before bedtime. To minimize nighttime trips to the bathroom, don’t drink anything during the two or three hours before bedtime.

Stop eating two or more hours before bedtime. Stop or limit device usage 1 hour before bed. Get exercise during the day. Develop a relaxing ritual to follow 30-60 minutes before bedtime. Follow all other general health principles-each aspect of your health will affect every other aspect of your health.

I put on my favorite tv show, Friends, and just have it in the background till I fall asleep because it keeps my brain focused on it so I don't have any anxiety thoughts.

You could download apps in the Apple App Store called "Sleep Hypnosis" or look up a Youtube video to fall asleep too. The voices are always positive and will help you fall asleep with nice thoughts inside your mind.

Warm milk has been proven very effective for falling asleep. Other methods, like completely removing all electronic devices from you room and minimizing the usage of electronics during the day have also been proven to greatly reduce the sleeping lag by at least 30 minutes. This is mostly because of the reduction of neurological imbalancing cause by the blueish hue emitted from all electronic devices, which can be toned down by software and apps like flu.x.

Exercise is a good way to a good night's sleep, typically during the day. Drinking warm milk or even non-caffeinated tea would also work well. The key is to ensure that you're limiting your caffeine intake and doing activities that help you exhaust your energy so that when you go to bed you're ready to sleep through the night.

Try googling "sleep hygiene". Sleep hygiene is all about having healthy sleeping habits, such as no screens two hours before bed, sleeping and waking up at the same times every day, turning off or covering all the lights in the room (even the tiny red switch ones) etc.

To get a better sleep, just half an hour before bedtime meditation on a soothing therapeutic music and also lighting a lavender scented candle to create a peaceful ambience for meditation. Meditation and also the calming scent of lavender did helped me to get a peaceful and better sleep because it relaxes and calms the mind. Besides that, having a cosy environment in the bedroom such as having a dim light and a comfortable bed also helps to get a better sleep. Lastly, thinking positively before bedtime is the important thing because a happy and relaxed mind helps very much to get a better sleep.

Set a bedtime routine for yourself that you stick to each night - brushing your teeth, changing into pajamas, setting your alarm - it helps get your brain into the mindset that now is the time we rest.

there are a few things you can do to try get a more restful, better sleep. the biggest thing I can suggest is to wind down before bed. do this by taking a hot shower or bath, reading a book, or something else low key. don't use any electronics or anything with a screen, as this actually waked your brain up rather than helping it wind down. there is also a natural hormone called melatonin. your brain actually produces this when you sleep, so it naturally helps you fall asleep. health food stores, or some grocery chains sell it over the counter. finally, try things to calm yourself when laying in bed. instead of letting your mind wonder you can focus on one thin.. like counting sheep. myself, I like to go through the alphabet and name one animal for each letter. if you get to the end, start over. hope this helps you. cheers!

Listen to calming and relaxing music or just thing of dreamy places like places you would like to go on holiday to :)

close your eyes , forget all he sounds around you, belive that you are in the space, without any sound traveling on the universe, i sure think that in the btw you will be already sleeping :#3

I have recently discovered that the brain rests at its maximum potential between 9:00pm and 2:00am, so i try to go to sleep somewhere in between those times, it is best if you actually are asleep by 9:00pm. I have noticed a significant difference in every single area of my life.

Personally, when I can't sleep right it's because I have been so stressed during the day. What works the best for me is yoga or relaxing techniques. Youtube is a great source to find that kind of videos. Just look for "Relaxing yoga" "Before sleep yoga"...

make tea, wear baggy/comfy clothes, brush your teeth and its always more fun to dance around a little bit :)

Download the Rain app from your phone. Set it for 30 mins. Place under your pillow. Close your eyes. Breathe deep and slowly and think of nothing but the rain that surrounds you.

Have a quite inviroment, try not to think much before sleeping. if you have troubles try drink some herbals or tea it will help.

In order for myself to get better sleep, I strongly feel physical activity is important. I work out 6 days a week, in the morning and by night time my body is ready to relax. I also feel it is an essential thing to turn off lights, such as cell phones and television. Doing something calming before bed may help too!

I try to avoid using any electronics for at least an hours before bedtime. Also, I do not drink caffeine after 5pm and I stick to a consistent sleep schedule.

Put down any electronics, such as a phone or laptop for twenty minutes to half an hour before you plan to go to sleep. This is because the light that the screens emit will interfere with your sleep pattern, causing poor sleep, or difficulty falling asleep. Instead, you can read a book or magazine, or listen to some music with your eyes closes for twenty minutes to half an hour, or until you're feeling ready for sleep :)

i read book and listen to music. A cup of milk with honey or chocolate is a great help to get better sleep. if you can enjoy the dreams and have vivid imagination think about your favorite things and this exercise is best for sleep

establish a night routine. research has shown that if you establish a night routine it will help you sleep better and live better. you could decide to go to bed at the same time, change your light bulb to a softer and warmer tone. invest in a satin pillowcase and your nighty. take a shower before and meditate. get a humidifier or burn incense. try not to exercise right before bed. light stretches would do. avoid eating and going straight to bed, the food needs time to be properly digested and reduce screen time before bed. and try and take one day at a time.

First understand why you you have bad sleep, then try to prevent it. Is it every night? Is the problem all night or first hours?

There are several ways you can improve your sleep. The main thing is forming new habits and sticking to them even when that is challenging or not ideal to socializing with friends. Some suggestions: 1. Go to sleep and wake up around the same time each day. This helps reset your body's sleep clock (circadian rhythm) and is a natural way to help with sleep. 2. Do not use your computer, watch TV or associate with any device that has a bright light for about half an hour to fourty-five minutes before you go to bed. The synthetic light from electronscs tricks your brain in to believing the day is still in progress when really it is not. 3. Pay attention to what you eat before sleep. Do not drink sugary or caffeinated drinks before bed. If you have a sugary or caffeinated drink, do so around mid-day so that there is time for the drink to go through your digestive tract. Do not expect these techniques to help instantaneously. Your body will take a while to get into a new routine and to form new habits. Keep up with it though and you will be sleeping better. :)

To get better sleep, I avoid looking at my cell phone or tablet (or any other electronic device) at least an hour before going to bed! Reading a good book with candlelight helps relax me.

I find warm milk helpful and managing things like food and shows that are active before I sleep a great way to manage the types of dreams I have 😴 if you can not find a safe way to get a good rest it's best to talk to your doctor

Sleep in a cooler room, stay away from electronics and food for at least an hour before bed, and make sure to have completed all that you needed to do that night so as to not have stress.

Make sure your sleep solutions are optimal for rest. This includes increasing or decreasing the amount of light that is in your sleeping area and adjusting the firmness of your mattress and/or pillows among other things.