A good night's sleep is essential to good health. The sleep you get can help to control your blood pressure and reduce stress. You should try to get about 8 hours of solid sleep every night.
Difficulty: Easy
Time Required: 5
Here's How:
- Make a Nighttime Ritual
Find a ritual that you can do every night to remind yourself that it is time for sleep. You might do some muscle relaxation while lying in bed (just tighten and relax your legs, arms, stomach). Some people use smells to signal that it is time for sleep. Find something that you can do everyday.
- Focus on Your Breathing
It is often our thoughts that keep us up a night. If you notice yourself worrying, begin to focus on your breath. Instead of counting sheep, try counting breaths. Count to 10 or 20, then start over.
- Don't:
- read in bed
- watch TV in bed
- eat late
- drink alcohol in the evening
- exercise before bed
- Do:
- wait until you are tired to lay down
- sleep in a dark room
- read before bed (just not in bed)
