In this post, I will write about what you can do to sleep better at night. Here are some things you can do to have a good sleep rhythm.

Having a clean bedroom:
When you wash your room, you clean your mind. You sort out your mind by putting things in the correct order and sorting things out. You sleep better when your restroom is dust-free. Also, remember to ventilate your room with fresh air. The colour of your bedroom may influence your mood. It is recommended to have blue or black colours where you sleep.

Be active during the day:
Give everything during the day, so you can reward yourself with sleep when the night comes. This includes being active during the daytime. Be outside, meet people, and get sunlight. Remember that sunshine gives you vitamin D, which is an anti-depression cure. Another benefit is that you can accomplish so much more, which will help release many worries.

Write a journal:
This is a place to write down your thoughts. These can be worries or plans you have. The beauty of writing a list is that you pour your mind into the paper and don’t have to think about it at night.

Exercise:
The benefit of exercising are many. It also helps you get good quality sleep because you get physically tired. You also release some oxytocin hormones that make you feel good.

Mental exercises:
A mental exercise you can do is to visualize the letter A inside a circle. After erasing it, mentally, write the later B inside the circle. Then move on to C, and so on. This works because it tires the brain.

Another mental exercise is to go through your day using your mental screen. Start by visualizing waking up and mentally seeing your day chronologically. This also helps the unconscious mind process your day so you can free up your mind to dream about other things.

Reduce technology in the evening:

Reduce the time you are in front of screens in the evening. So if you get to bed at 11 o’clock, stay away from screens one hour earlier. You avoid screens because of the blue light your gadgets and TV are amitting. A good recommendation is to turn off your phones, computers, and other devices before sleep.

Have a predictable schedule:
Go to bed at the same time and wake up at the same time. Have a rhythm you stick to. This makes it easier for your mind and body to rely on the exact timing. If you do this, you will, after a while, wake up at the same time every morning.

Food and drinks for sleep:
There are some food and drinks that help promote good sleep. For example, Unplug by Motion Nutrition has a lot of good reviews. Read more about this supplement here: https://www.motionnutrition.com/shop/unplug/. Another good supplement is taking Magnesium an hour before you go to bed. Magnesium helps to relax your bones and muscles. Read more about Magnesium here: https://abundance7.com/the-benefits-of-magnesium/.

Don’t eat anything for 4 hours before you go to sleep. Some tea may help as a sleep inducer. Chamomile tea has been used for many years to help people go to sleep. There have been studies done on Chamomille tea. See https://www.ncbi.nlm.nih.gov/pubmed/29154054. Its calming effects may be attributed to an antioxidant called Apigenin.

Taking melatonin may also help. Melatonin is part of your body’s natural sleep hormones.

Your focus and sleep:
Be aware of the content you are focusing on in the evening. Avoid horror movies, thrillers, scary books, and so on. Focus on something neutral, like playing a puzzle game or reading a feel-good book. Remember that the mind tends to dream about the last thing you put your focus on, so make sure it is something positive!

Hypnosis, stress, and sleep:
There are hypnosis tapes to listen to; Paul Mckenna, for example, has a tape called sleep like a Log. Learn more about hypnosis here: https://abundance7.com/hypnosis-the-benefits/ 

Hypnosis affects your unconscious mind and can help you fall asleep when your head hits your pillow. It might also help with removing some of your daily stress.