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 #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 #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 #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 #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