Creating a relaxing environment and allowing your body to slowly wind down helps you sleep better at night. Before bed, avoid watching television or using screens. Reading, doing a puzzle or showering can all help the body and mind calm down. Lie down in bed only once you feel sleepy.
Taking a hot shower an hour before going to bed helps body temperature drop rapidly, which slows the metabolism faster and in turn helps prepare the body for rest. Hide the clock in your bedroom to sleep better. Clocks let you check the time constantly, increasing stress and making it harder for the body to fall asleep. Set the temperature of the room between 60 and 67 degrees Fahrenheit, and turn off the lights. Cooling the room and turning off the lights tells the brain to create melatonin, a sleep-inducing hormone, that helps you fall asleep. Melatonin helps cool the body's temperature which also helps you sleep better. Many people sleep best when their core temperature is cooler and their extremities are warmer. Wearing socks to bed can help dilate blood vessels and aid in blood flow for better sleep. Screens from computers, phones and televisions should be avoided, as the blue light from these screens can prevent the body from producing melatonin.