That means ALL the lights go off. Not only that, but it’s important to at least dim your lights in anticipation of bedtime. You might consider using a red light to read before bed rather than staring at the blue light of your phone.

Bright lights (and blue light, specifically) have been shown to suppress melatonin. There’s a reason we are built to go to bed when it’s dark outside.

Put those restless thoughts on paper. Journaling helps to release your wayward thoughts and anxieties.

Here’s another suggestion – try writing down the things you were grateful for that happened that day. You’ll find that 3 to 5 happy lines change your mood and make your day feel complete.

If you want to start small, practice slowing down in the evening and rest your mind. Listen to good music or just close your eyes while trying to pace your breathing.

Breathwork is a great idea too – and it’s just a little more formal. Often it involved counting the seconds during inhales and exhales and it’s been shown to help people sleep better.

Your mind stays stimulated by all those bright images you see on your phone, laptop, or TV. Of course, doomscrolling doesn’t help either!

We know it’s hard, but you’ll probably sleep a lot better if you shut down the screens 30 minutes before bed. It’ll all still be there in the morning.

Different phones have different names for it, but you can change the way your screen blares light right at your face.

Switch to night mode, or eye relaxation mode, to lessen eyestrain. This also works for the moment you wake up. Go easy on those eyes!

There’s no scientific evidence to show that it’s a slam-dunk method, but if you find certain scents help calm you without making you sneeze, then go for it.

Pick a relaxing scent like lavender, rub a bit of its essential oil, on your wrists, and drift away. There’s a reason spas use these.

It’s an activity now taken for granted, but reading a good (paper!) book helps settle your thoughts as you settle in another world.

Once you start skipping words, lay down and close your eyes. Dream away.

Having an evening routine is often called “sleep hygiene,” and it’s crucial to getting your body ready for bed.

Want an elaborate routine? Soak in a warm bath (warming up those cold toes helps a lot!), have a nice, small glass of wine (too much will make you wake up in the middle of the night), do some stretching, or play some music. Try whatever works to help you forget the day and get ready for dreamtime.

Sometimes, all it takes is to literally shut out the noise and the sensations. It’s old-school stuff that works for a lot of people.

After all, you’re not supposed to be aware of the outside world when you’re trying to enjoy some inner peace.

Much like listening to mom or dad reading us a story before bedtime, as adults we like to hear stories as well.

Thanks to modern technology, you can even choose a celebrity to read you a bedtime story. Just pick something mellow.

If you feel a slight chill that sends shivers down the body, wear socks or use a thick blanket to stay warm.

Or, once again, you can try a warm bath (0r a warm foot soak) before tucking in.

The National Sleep Foundation actually suggests 60-67 degrees as an ideal sleep temperature, so turn down the thermostat.

There’s just something about cuddling under the covers that makes our bodies slow down and enjoy being in bed.

The idea here is to turn your room into a cave. Minus the damp walls.

So shut off all the lights, block the windows with dark curtains, and make sure anything that makes noise is powered off as well. You can try some white noise if the silence is deafening (or you sleep with a snorer), but just make sure it’s something that fades into the background.

Do a “body scan meditation” starting with your big toes.

Think of all the sensations it’s feeling then move on to the rest of your toes. Then move to the ball of your foot, your heel, and your ankle. You might get all the way up to your forehead – or you might fall asleep by the time you get to your knees.

It’s a great way to get in tune with your body.

There’s not much we can do about our circadian rhythm other than respect it. Getting up and getting to sleep at a reasonable and regular time helps set the body’s clock. And, in turn, this helps you regulate your sleep patterns.

Try and train your body to get 8 hours of sleep at roughly the same time every night.

Depending on your medical condition, try to regulate what you eat and drink. It’s best to see a doctor or a nutritionist since not all diets work the same.

Those carbs, fat, sugar, and protein do play important factors in getting a good night’s rest.

Exercise helps boost the production of serotonin in the brain while decreasing levels of cortisol. Pick the right time to exercise, though. Some studies say it’s better to do it in the morning, but that might not be right for you.

Just try not to overdo it though, otherwise the soreness will keep you awake.

You were willing to spend lots of money for that nice phone, right? So why not your health?

Invest in a good mattress and nice, cozy pillows. Good sheets and soft blankets make bedtime better too.

Coffee is the best part of mornings. It helps us stay awake and alert. But too much of it can affect your sleep patterns.

The same goes for alcohol. While booze may help you relax and sleep, too much of it can keep you up with a bad headache and destroy your sleep patterns.

Be in the moment and allow yourself a good laugh. A funny movie, a cute YouTube video, or a nice chat with friends helps lighten your mood.

They say laughter it’s the best medicine and it produces all sorts of good chemicals in the brain and even relaxes muscles.