Aug 16,2025
Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale slowly through your mouth for 8 seconds. This slows heart rate and relaxes the body.
Starting from your toes, tense each muscle group for a few seconds, then release. Move upward through your body. This reduces physical tension.
Keep your bedroom cool (around 18–20°C). A slightly cooler environment signals the body it’s time to rest.
Switch off lights, close curtains, or use a sleep mask. Darkness triggers melatonin, the sleep hormone.
Blue light from phones and laptops suppresses melatonin. Turn them off at least 30–60 minutes before bed.
Relax your face, drop your shoulders, exhale slowly, relax arms and legs, and clear your mind. Imagine a calm scene (like lying in a canoe under the stars).
Gentle background noise, rain sounds, or soft music can help block distractions and induce sleep.
Taking one an hour before bed lowers body temperature afterward, helping you feel sleepy.
Instead of stressing, visualize a peaceful place—walking on a beach, sitting in a garden—engaging all senses to calm the mind.
Avoid coffee, tea, or spicy food at least 4–6 hours before sleep. Opt for light snacks if hungry.