If you have any work from school or your job to do once you get home, finish it a few hours before you go to bed. This can help you relax and make it easier to get into your evening routine and fall asleep. Get as much done at work or in school as possible so you can enjoy a more relaxed evening. Get your stuff together for the next day as much as possible. This can minimize your risk of being late and also help you have a stress-free morning, which will help you start the day out right.  Set out the clothing you want to wear or a couple of options. Make sure the clothes are ironed if necessary. Pack your lunch or any snacks you’ll have. Get breakfast items, such as bowls, foods, and glasses, ready. You may also want to set your coffee machine alarm so you have warm coffee when you get up. Get your room ready for bed a couple of hours before you plan to go to sleep. A cozy environment helps you fall asleep quickly stay asleep through the night.  Set the temperature between 60-75 degrees and open a window or run a fan to keep the air circulating.  Remove electronics from your room, which can stimulate and stress you.  Block out any sources of light. If you need a nightlight, consider a non-stimulating color such as red.  Fluff up your mattress, pillows, and sheets so it feels like a cloud. Aim to go to bed at about the same time every night. This helps regulate your body clock and can help you to have a more restful night.  Set your bed time so that you can get 7-9 hours of sleep a night and so you have time to shift into bedtime mode. For example, if you need to get up at 6:30am, you would need to be in bed by 11:30pm at the latest. Start shifting into bedtime mode about 2-3 hours before your set bedtime. After a long day, your body needs time to relax and slow down. Give yourself at least an hour before your bedtime to help you relax and fall asleep more easily.  Avoid electronics or devices if you can because they may stimulate your brain, making it hard to relax and fall asleep.  Dim lights in your room to signal your brain and body it’s slowly time for sleep. As your shift into bedtime mode, follow a pre-bed ritual. Try activities to relax and prepare you for bed.  Remove your makeup and wash your face with warm water. Choose entertainment that you can do in dimmed light like reading or stroking your pet.  Drink warm milk or herbal tea, like peppermint, lavender or chamomile to relax yourself. Take a warm bath to further relax you and help you get drowsy.  Give yourself a massage. There is some evidence that massaging essential oils on to your feet or temples may help you relax and sleep. Make sure to brush your teeth thoroughly for at least 2 minutes. Set your alarm. Using a relaxation drill of tensing your muscles can help relax you. This can rid you of any lingering stress as well as help you fall and stay asleep. Tense each of your muscle groups tightly for five seconds starting with your feet and working towards your head. Release muscles after five seconds and take a deep breath before starting the next group. If you are overstimulated or not tired, get into bed at a set time every night. Getting into a cozy bed and bedroom environment can help you relax and fall asleep. Get up if you can’t fall asleep within 20 minutes. Try doing something relaxing like reading in dimmed light or listening to white noise. Get back into bed after 20 minutes, and repeat the pattern until you fall asleep.
أنهي أي أعمال متبقية. استعدي لليوم التالي. أعدي غرفة نومك لتكون مريحة. التزمي بموعد ثابت للنوم. انتقلي إلى وضع النوم. أسسي طقوسًا ثابتة للنوم. شدي عضلاتك وأنت في السرير. ابقي في الفراش.