Oct 07, 2025
Looking at your phone or clock can increase stress and make it harder to fall back asleep. Turn your clock away and avoid screens.
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Ensure your room is cool, dark, and quiet. Use earplugs, blackout curtains, or a white noise machine if needed.
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Slow, deep breaths can relax your nervous system. Try inhaling for 4 counts, holding for 7, and exhaling for 8 (4-7-8 technique).
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Bright lights signal your brain to wake up. Use minimal lighting or a dim night lamp if you need to get up.
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A small cup of caffeine free herbal tea like chamomile or peppermint can soothe your body. Avoid large quantities to prevent bathroom trips.
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Tense and release muscles from your toes to your head. This helps release tension and signals your body that it’s time to rest.
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Don’t scroll on your phone, watch TV, or engage in stressful tasks. Calm, low-stimulation activities are key to falling back asleep.
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Imagine a calm scene, a beach, forest, or gentle snowfall. Visualization can distract your mind from stress and induce sleepiness.
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