Limit Screen Time Before Bed: Avoid using smartphones, laptops, and tablets at least one to two hours before bedtime to prevent disruptions in melatonin production and reduce anxiety.
Schedule Worry Time: Allocate 15 to 30 minutes daily, preferably earlier in the day, to address worries and develop actionable solutions.
Establish a Pre-Sleep Routine: Begin winding down at least 30 minutes before bedtime with relaxing activities like listening to music or reading to signal to your body that it's time for rest.
Practice Gratitude: Start a gratitude journal to replace negative thoughts with positive ones by listing things you're thankful for each night.
Utilize 4-7-8 Breathing: Practice deep breathing techniques like 4-7-8 breathing to slow your heart rate and promote relaxation before sleep.
Try Progressive Muscle Relaxation: Tense and relax muscles from toes to head to induce relaxation and redirect attention away from stressors.
Maintain a Consistent Sleep Schedule: Stick to a regular sleep schedule, going to bed and waking up at the same time each day, to improve sleep quality and train your brain for rest.