TIP #1: Create a schedule which supports 7-9 hours of sleep
TIP #2: Go to bed at the same time
TIP #3: Wake up at the same time
TIP #4: Implement a pre-sleep routine
TIP #5: Create a restful sleep environment
TIP #6: Cue your circadian clock
TIP #7: Add practices to reduce harmful stress
TIP #8: Give yourself the gift of grace
TIP #9: Dim the lights an hour before bedtime
TIP #10: Make the room as dark as possible at bedtime
TIP #11: Take a cool or hot shower or bath (depending on which works best)
TIP #12: Listen to calming music
TIP #13: Listen to an audiobook
TIP #14: Turn off all stimulating electronics and screens (e.g., video games, TV, social media, computer work, phones)
TIP #15: Journal (try a “brain dump”, which transfers the day’s worries or concerns on to paper that can be dealt with later) at least 1-2 hours before bedtime
TIP #16: Cuddle with a loved one or pet
TIP #17: Practice deep breathing, muscle relaxation, yoga, tai chi, or other body-calming exercises
TIP #18: Use aromatherapy such as lavender
TIP #19: Light a few candles in the evening and turning off electric lights (just remember to blow them out before bed!)
TIP #20: Use those candles to get in the mood for love — an orgasm typically releases some groovy, calming hormones (just saying)
TIP #21: Drink herbal tea (unless it keeps them up at night running to the bathroom)
TIP #22: Cut off caffeine and other stimulants 8-10 hours before scheduled bedtime
TIP #23: Try a different mattress, especially if you’ve been experiencing any back pain.
TIP #24: Get softer pajamas.
TIP #25: If your sheets aren’t as nice as those you’ve experienced in a luxury hotel, consider upgrading. Even freshly laundered sheets can make a difference.
TIP #26: Check your pillow to make sure it provides proper support for your head and neck. A supportive pillow can help your body relax.
TIP #27: In general, our body temperature drops when asleep, so having a cool environment is considered sleep-promoting. However, some folks may find warmth more relaxing. Go with what works for you.
TIP #28: Try a cooling device (like a cooling pad) to maintain a constant temperature if you get too warm.
TIP #29: Make the environment dimmer before bed
TIP #30: Use warmer, red to orange-spectrum lights
TIP #31: Try blackout curtains
TIP #32: Try a sleep mask
TIP #33: Get a white noise machine.
TIP #34: Keep the bedroom as quiet as possible
TIP #35: Try a weighted blanket (not recommended if you have sleep apnea, asthma, etc.)
TIP #36: Promote wakefulness with bright light.
TIP #37: Promote melatonin production and sleep with dim light or darkness
TIP #38: Promote wakefulness with blue-green spectrum light, like early-morning sunlight or a computer screen.
TIP #39: Promote melatonin production and sleep with red-spectrum light, like a fire or setting sun.
TIP #40: Add a workout to your morning routine
TIP #41: Go for a brisk walk at lunchtime
TIP #42: Take a HIIT class at lunchtime
TIP #43: Take a yoga class after work
TIP #44: Go for an evening stroll after dinner
TIP #45: For dinner, eat foods that are higher in carbohydrates and protein rather than fat to promote the synthesis of sleep-friendly neurotransmitters, serotonin and melatonin.
TIP #46: For dinner, eat magnesium-rich foods, such as dark leafy greens; nuts, seeds, beans, legumes, fish and whole grains to help your muscles relax.
TIP #47: Raise the temperature to promote wakefulness
TIP #48: Lower the temperature to promote sleep
TIP #49: Add gentle stretches to your pre-sleep routine
TIP #50: Try deep breathing exercises
TIP #51: Try progressive muscle relaxation exercises
TIP #52: If you can’t fall asleep after 20 minutes, get up and try a change of scenery with a focus on relaxation
TIP #53: Try meditating in the morning
TIP #54: Focus on what you can control to trigger the challenge response or eustress
TIP #55: Listen to relaxing music
TIP #56: Try biofeedback therapy
TIP #57: Get counseling, to help you recognize and release stress
TIP #58: Develop the skill of reframing to produce a challenge response instead of the harmful threat response
TIP #59: Identify and address medical conditions, such as obstructive sleep apnea, with a qualified professional as soon as possible
TIP #60: Start a daily gratitude practice
TIP #61: Practice a growth mindset by experimenting to see what works best for you
TIP #62: Develop the skills to sleep better
TIP #63: Prioritize sleep when possible
