7. Unwind For An Hour
Whether you’re a busy executive, an overworked parent, or a diligent student, you might have a hard time “turning off” the thousand items racing through your mind when you pull up the covers. Of course, you’ve already switched off the computer and said, “No” to TV. Now what? You can make the pre-bedtime hour productive—and relaxing. Here are some suggestions. Prepare tomorrow’s lunches and outfits. Read. Isn’t there a classic you’ve always wanted to read? (Not Frankenstein before bed!) You can talk with your spouse or roommate. You can take a hot shower or bath. Maybe you can start a journal and write your thoughts from the day. The hour of unwinding will go by quickly, and hopefully it will help you fall asleep quickly. Shubha Ratri. (Good night in Hindi.)
8. Only Get In Bed When You Are Sleepy
Climbing into bed at your bed “time” might work for kids, but it doesn’t necessarily work for grown-ups. And hitting the sack earlier if you want to get some extra shut-eye is great, but only if you are sleepy. If you are not actually ready for sleep, you could lay in the dark or toss and turn for many unpleasant minutes. Or longer! Dr. Rafael Pelayo, a clinical professor in the division of sleep medicine at the Stanford School of Medicine, says, “Trying to go to sleep when your body wants to be awake is like swimming upstream.” If you want to fall asleep quickly, wait until your eyelids are telling you it’s time for bed. Not the clock on the wall.