We love this intention — our physical and mental health depends on the repairs that take place during sleep, and sleep deficiency is linked to many chronic health problems, including heart disease, diabetes and depression.
Be in nature.
Spending at least some time in a park or garden can help you sleep better at night, says Ellen Wermter, a behavioral sleep medicine specialist with the Better Sleep Council, who points out that exposure to natural light makes your circadian rhythm more robust. Being in green spaces is also known to reduce stress and anxiety, which leads to better sleep.
Think of a ritual.
If you’re lying awake, imagine yourself going through all the steps of a relaxing daily task: washing your hair, brewing coffee, feeding the dog. “As you’re thinking about each step, your brain has something to chew on rather than ruminating on the problems of the day,” says Wermter.
Cover your clock.
Do you need to know that it’s 3:42 a.m. when your eyes pop open at night? Focusing on how much time is left until you have to get up can only add to your anxiety and make it harder to fall back to sleep, says Greg Hammer, M.D., a professor at Stanford University School of Medicine.
Get up.
It may sound counterintuitive, but if you get stressed out lying in bed at 2 a.m., get out of bed and do something you enjoy other than phone scrolling (like reading or a puzzle). When you feel truly tired, get back in bed. Your brain will then start to associate your bed with sleep, not stress.
Use two blankets.
If you’re sweating while your partner is shivering (or vice versa), use separate covers that are the right weight for each of you, says Raj Dasgupta, M.D., chief medical adviser for Sleep Advisor. “It’s a common practice in Scandinavian countries to help reduce the chances of sleep disturbances and improve temperature regulation throughout the night for a better-quality slumber.”
