It does you no good to go straight from working on last-minute details for your job to trying to get to sleep. You'll just sit there thinking about your work.  Spend at least one hour before bedtime relaxing your mind in preparation. Do this outside of bed. Dim the lights, and avoid television, computer, and phone screens. You're trying to quiet your mind. Just as a warm bath, a bottle, and a bed-time story lets a baby's body know that it's time to start winding down, a set, relaxing routine before bedtime will train your body to start relaxing.  Take a relaxing bath. Add a few drops of one of the essential oils, such as rose or lavender, to help yourself relax. Read a set amount of a good book. Only read one chapter a night — don't let yourself get sucked into reading through the night. Listen to calming music. The British Academy of Sound Therapy has put together a playlist of the most relaxing songs according to science. Their playlist includes artists such as Marconi Union, Coldplay, and Enya. Believe it or not, a glass of warm milk might really help you sleep better. Dairy products are high in tryptophan, an amino acid that helps make you feel sleepy. You may also enjoy the sedative effect of an herbal tea, such as chamomile, passion flower, or valerian root.  Avoid beverages that have caffeine, including some teas. Green tea and black tea tend to have fairly high levels of caffeine, so choose an herbal tea that says “caffeine-free” instead. Avoid alcohol before bed. While it may help you fall asleep faster, alcohol also reduces your REM (rapid eye movement) sleep, which can make you feel unrested when you wake up the next morning. It may also cause sleep apnea, which further disturbs your rest.  Cherries contain natural melatonin, a compound that helps your body fall asleep. Try drinking a small glass of tart cherry juice before bed. Some people may find eating a small snack before bedtime helps them sleep. Doctors recommend a small, carbohydrate-rich snack to increase your levels of tryptophan. Try a slice of toast or a small bowl of cereal.  Don’t eat a huge meal before bed. Your digestive system slows down when you’re asleep, so having too much food in your system can cause heartburn or could even cause you to choke. One study in the American Journal of Clinical Nutrition found that eating a small bowl of jasmine rice -- a complex carbohydrate that digests slowly -- four hours before bed helped participants fall asleep more quickly than a quickly-digestible carbohydrate.  Avoid snacks that might have caffeine, such as chocolate. You should also stay away from foods that are very high in sugar, as these may make you feel more awake and jumpy. Other snack foods that may help include bananas, eggs, peanuts, oats, and yogurt. They all contain tryptophan. Bananas also contain magnesium and potassium, which can help your body relax. Though different people will have different preferences, everyone should make sure the blinds are drawn to block out any light that may come through the windows. Light in your bedroom may keep you from falling asleep.  Set the temperature to your ideal sleeping temperature. Some people like it warmer, some like it colder — figure out what you like. Use aromatherapy if you find that relaxing, though some will find it cloying and distracting. Do not light a scented candle, as it could be very dangerous if you fell asleep before extinguishing the flame. Try a scented oil reed diffuser or something like a Glade plug-in. Change into designated sleep clothes that don't restrict your comfort or movement. Some people hate the feeling of high collars when trying to sleep, while others can't bear sleeves. Some people need socks to warm their feet, while others can't stand it. Figure out what works for you.  Consider the fabric choice for your sleeping attire. Cotton fabric is lightweight and breathes easily. Silk allows your body to regulate its temperature effectively. Bamboo naturally wicks away moisture.  If you want to sleep nude, go for it. Especially if you’re prone to overheating while you sleep, going au naturel could help you sleep more comfortably. This will block out any unwanted light that might be drawing your attention away from sleeps. Cooling sleep masks are often especially relaxing.
خصّص وقتًا للاسترخاء من أحداث اليوم قبل محاولة النوم. اخلق روتينًا لفترة ما قبل النوم. اشرب مشروبًا مُرخيًا. تناول وجبة خفيفة صغيرة. جهّز غرفتك للحصول على تجربة النوم المثلى. اختر ملابسًا مريحة للنوم. ارتد قناع نوم.