https://www.healthline.com/health/healthy-sleep/fall-asleep-fast
Drop your shoulders to release the tension, and let your hands drop to the side of your body. Exhale, relaxing your chest. Relax your legs, thighs, and calves. Clear your mind for 10 seconds by

https://www.sleepfoundation.org/sleep-hygiene/how-to-fall-asleep-fast
This process includes the following steps: Lie in bed, close your eyes, and begin slowly inhaling and exhaling deep breaths. Tense your face muscles for 10 seconds. Release the tension and take several deep breaths. Next, tense your shoulder muscles for 10 seconds before releasing.

https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep
Take a slow, deep breath and then gradually exhale. Relax your legs, beginning with the hips and thighs and working your way to the tips of your toes. With your eyes closed, imagine a peaceful scene. If you get distracted, repeat a simple phrase in your mind, like "be still.". 6.

https://health.clevelandclinic.org/how-to-fall-asleep-fast
Keep a regular schedule. Keeping a regular sleep schedule, even on weekends when you might not have to wake up early, is a good way to make sure you start snoozing in a timely fashion. "Change

https://www.healthline.com/nutrition/ways-to-fall-asleep
Exhale completely through your mouth and make a "whoosh" sound. Close your mouth and inhale through your nose while mentally counting to 4. Hold your breath and mentally count to 7. Open your

https://www.medicalnewstoday.com/articles/how-to-fall-asleep-fast
Close the mouth and breathe in quietly through the nose to the count of 4. Hold the breath for a count of 7. Breathe out fully through the mouth, making an exhalation sound, to the count of 8

https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
8. Relax for 30 Minutes Before Bed. It is much easier to fall asleep if you are at ease. Quiet reading, low-impact stretching, listening to soothing music, and relaxation exercises are examples of ways to get into the right frame of mind for sleep. Focus on trying to relax instead of trying to fall asleep.

https://www.medicalnewstoday.com/articles/322928
This can be a powerful tool for getting to sleep. A common option is 4-7-8 breathing. This involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This

https://www.mindful.org/the-ultimate-guide-to-mindfulness-for-sleep/
The Ultimate Guide to Mindfulness for Sleep. Sufficient sleep heals our bodies and minds, but for many reasons sleep doesn't always come easily. Mindfulness practices and habits can help us fall asleep and stay asleep. Consult our guide to find tips for meditation, movement, and mindfulness practices to ease into sleep. Why Mindfulness.

https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
A good sleep routine should include having a set time to start winding down - and a way to relax is important too. Going to bed and getting up at fixed times is another good sleep habit. Ideally, a sleep routine should be the same every day, including weekends. 2. Relax, unwind and try meditation to help you sleep.

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
4. Limit daytime naps. Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day. However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt. 5. Include physical activity in your daily routine.

https://www.psychologytoday.com/us/blog/engaging/202302/5-counterintuitive-ways-to-fall-asleep
To practice stimulus control: Step 1: Get out of bed if you're unable to fall or return to sleep. To unlearn the association of the bed with wakefulness and restore the association of the bed

https://www.goodhousekeeping.com/health/a40548531/how-to-fix-sleep-schedule/
Alcohol is a nervous system depressant and may seem like it helps you get to sleep, but research confirms that booze before bed may reduce the quality of your sleep by impairing your rapid eye

https://www.healthline.com/nutrition/17-tips-to-sleep-better
Here are 15 evidence-based tips to help you sleep better at night. 1. Increase bright light exposure during the day. Spending time in natural sunlight or bright light during the day can help keep

https://psychcentral.com/lib/ways-to-shut-off-your-brain-before-bedtime
The best way to promote good sleep is to adopt healthy sleeping habits, also called sleep hygiene. These habits will make it easier to turn off your brain before bed and get a good night's rest.

https://www.youtube.com/watch?v=zHM5tAhymFw
How to play on the recorder Gently Sleep.VERY EASY RECORDER SONGS https://www.youtube.com/playlist?list=PLQadz4_Sz9CjQW3ukfB9ngoRoSWFbIoOISupport me with a

https://www.health.harvard.edu/staying-healthy/how-to-sleep-through-the-night
Approach sleep like any other structured part of your life. Go to bed at the same time each night, and give yourself about an hour beforehand to relax, bathe, and brush your teeth. "The ritual tells your body and mind that it's time to slow down, which can make falling asleep easier," says Dr. Epstein.

https://www.psychologytoday.com/us/blog/the-state-sleep/202104/trying-quiet-your-mind-get-sleep
When your mind rests in comfort deep in your chest, your mind becomes quiet without trying to make it quiet. The feeling of being inside yourself, protected, helps you feel safe enough to ease

https://sleepdoctor.com/sleep-hygiene/sleep-tips/
Strive for 7 to 8 Hours of Sleep Every Night: Adults require seven to eight hours of sleep every night. Getting less sleep creates a sleep debt, which means that you have to start sleeping more to catch up and be well rested. Regular sleep times minimize sleep debt and allow you to feel well rested.

https://www.youtube.com/watch?v=MMXactSfjoM
Download a free PDF for this song here: https://drive.google.com/file/d/1tkVhj9Gi1povFTeZPJDuFMo_XM4dwubH/view?usp=sharingThis is the second song in our reco

https://www.youtube.com/watch?v=WmUl-1wRoH4
Free printable music for "Gently Sleep" here: https://drive.google.com/file/d/1ERzrglG-p2bjtXvQ6DQnR2QeIzLACLwK/view?usp=sharingPlease SUBSCRIBE and get noti

https://www.sleepfoundation.org/sleep-hygiene/best-breathing-exercises-for-sleep
Getting the right amount of quality sleep is crucial for feeling good and staying healthy, yet many people struggle to get the sleep they need.Over one-third of people in the United States report sleeping less than seven hours each night Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing

https://recordersupport.weebly.com/gently-sleep.html
This is a breath mark. This tells you when to take a breath. Likewise, when you don't see a breath mark, you do NOT take a breath. Sound Files. Click below for a recording a recorder playing Gently Sleep with the accompaniment. 00:00. 00:00. 00:00. -Gently Sleep with Recorder - Grayburn/Swint - Margaret Grayburn.

https://www.tomsguide.com/wellness/sleep/how-to-get-up-earlier
For example, if you currently go to bed at 12am, adjust your bedtime to 11.40pm on Night One. One Night Two, go to bed at 11.20pm. By Night Six, you should be hitting the hay two hours earlier

https://www.health.harvard.edu/staying-healthy/try-this-progressive-muscle-relaxation-for-sleep
Improving Sleep: A guide to a good night's rest describes the latest in sleep research, including information about the numerous health conditions and medications that can interfere with normal sleep, as well as prescription and over-the-counter medications used to treat sleep disorders. Most importantly, you'll learn what you can do to get

https://www.businessinsider.com/how-to-get-better-sleep-millionaire-advice-2024-6?op=1
It's an additional push to get him into bed early and adhere to good sleep hygiene, like avoiding screens, food, and alcohol in the hours before he hits the sack. A $2,550-plus mattress cover

https://www.healthline.com/health/5-reasons-exercise-improves-sleep
Strenuous activity may also increase your need for sleep and make it easier to get shut-eye. According to the Centers for Disease Control and Prevention (CDC), the pressure to go to sleep, known

https://www.usatoday.com/story/life/2024/01/23/why-am-i-so-tired-all-the-time/72165091007/
Though it can be tempting to self-diagnose or get advice from "Dr. Google," Singh advises seeking a professional opinion. Sleep specialists and primary care doctors know your unique medical

https://time.com/6979076/how-to-share-bed-with-partner/
Frank Thewes is used to hearing from people who wake up on the wrong side of bed because of their partner's sleeping habits—but who don't want to move into separate rooms. He was one of them

https://www.eatthis.com/scandinavian-sleep-method-review/
The stress of daily life, combined with endless distractions and poor sleep habits, often lead to restless nights and groggy mornings. According to the Centers for Disease Control and Prevention (CDC), one-third of U.S. adults don't get enough sleep regularly, and 40% of Americans report snoozing during daytime hours. When sleep suffers