H/t this Quora thread.
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US residents can opt out of "sales" of personal data.
More sleep, less stress.
H/t this Quora thread.
Read a review of one we liked (the Marpac Dohm Natural White Noise Machine) here. You can get it on Amazon for $49.99.
The Sleep With Me podcast tells an hour-long, boring bedtime story each night — and is rated 5 stars on the Apple Podcasts app.
It can be anything or combination of things that works for you — reading, stretching, journaling, brushing your teeth, washing your face, taking a shower. Do it consistently, and it'll signal your body that it's time for bed. Many of the tips here could be part of your routine!
Learn more about the yoga sequence and how it could help your sleep here.
You can do this in bed, on your couch or in a comfy chair. If you want to read in bed right before falling asleep, stop when you start skipping words. Still laying in bed awake 20 minutes later? Go read somewhere cozy that's *not* bed, for a bit, and try again. (Love reading too much for this to work? In all seriousness, try it with a boring book.)
So what if aroma therapy and essential oils aren't a scientifically backed thing. If it helps you, ¯\_(ツ)_/¯.
Get the Amber & Moss candle from P.F. Candle Co. for $11 (it's one of my personal favorites).
Okay so you won't turn off your phone, but put it on it's charger, set your alarms, turn off any notifications that might wake you up in the middle of the night, and go do something else for a bit — like your bedtime routine. Read more about how devices affect your sleep here.
Lay down in bed and get comfortable. Then breathe through your nose: in three seconds, out for six seconds. Repeat until you fall asleep. (You can adjust the counts if you need to, keeping your exhales longer than your inhales.)
It may or may not do anything to your body, but like counting sheep, it helps you focus on something simple.
Just jot down 1-5 things, and be as brief or as detailed as you like. Reflect on your day in a positive way, and you'll have those happy thoughts and feelings with you as you close your eyes.
Learn other ways journaling can help your mental health here.
You can even do this as you watch TV, and continue to enjoy it after you've ditched electronics for the evening.
You know, the stuff you always hear:
- Have a consistent bedtime that you stick to most nights.
- Exercise a few times a week, preferably earlier in the day or in the early evening.
- Skip the caffeine four to six hours before bed, and the alcohol four hours before bed.