Turn Down the Heat - 9:30 p.m.
The ideal room temperature for sleeping is 65-68°F. Cooling the room will decrease your core body temperature and induce sleepiness. The Grobag Egg Digital Room Thermometer is a simple visual aid to keep your sleeping temperature optimal. When the room is at an ideal temperature, the egg gives a yellow glow. A red hue indicates the room temperature needs to be turned down. Cooling the body helps slow down all the metabolic processes, including activity in the brain, promoting deep sleep.
Stretch - 9:45 p.m.
Exercising at night may be getting in the way of a good night’s sleep. It can suppress melatonin, and the adrenaline surge may make it difficult to relax. Stretching along with deep breathing can help relax you without raising your heart rate dramatically. It also loosens the muscles and improves circulation before sleep.
Try doing this stretch for 2 minutes: Lie down 6 inches from a headboard or a wall with your legs up extended up the wall. Let arms rest by your sides and breathe gently. You should feel a light stretch in your legs. Elevating the legs helps loosen muscles and aids in the prevention of morning leg cramps. When you have finished these stretches, try to go to bed within 10 minutes for a deep sleep.