Stay in bed
For you to fall asleep, your heart rate needs to slow down, but when you get up you elevate it.
Keep it dark
Try covering indicator lights, wearing a sleep mask, and of course, avoid scrolling through your smartphone.
Keep it quiet
For you to fall asleep, your bedroom doesn’t have to be completely silent, but it does need to be monotonous, which signals the brain that it’s safe to sleep.
Keep it cool
If the room feels warm, lower the thermostat — around 65 degrees fosters sleep. You cool your core by breathing in the cool bedroom air; you warm your skin with bedding and PJs.
Quiet your mind
Ruminating about past events or worrying can cause an increase in stress-related chemicals, which in turn sparks a rise in heart rate and core temperature. Give relaxation techniques (deep breathing, meditation, mindfulness exercises) a try.
If your wake-up time is 6:30 a.m. and the clock reads 3 a.m., don’t think, Oh no! I have only three hours left! Negativity only sets off a stress response that keeps you up. Instead, say, Oh great! I have three more hours to sleep! It sounds hokey, but it works. If insomnia strikes more than three times a week for more than three months, and it affects your quality of life, find a sleep specialist or psychiatrist who can help identify the root cause and customize a plan for you.