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Gradually wind down before bed to signal to your body that it's time to sleep from "summary" of Say Good Night to Insomnia by Gregg D. Jacobs

One effective way to prepare your body for sleep is to gradually wind down before bed. This signals to your body that it is time to start getting ready for rest. By engaging in calming activities such as reading a book, taking a warm bath, or practicing relaxation techniques, you can help your body transition from a state of alertness to one of relaxation. Creating a regular bedtime routine can also help reinforce this signal to your body. By consistently following the same series of pre-sleep activities each night, you can establish a consistent pattern that tells your body it is time to start winding down. This routine can include turning off electronic devices, dimming the lights, and engaging in activities that promote relaxation and calm. Avoiding stimulating activities, such as watching intense movies or engaging in vigorous exercise, close to bedtime is also important. These activities can increase alertness and make it more difficult for your body to transition into a state of relaxation. By choosing activities that are calming and conducive to sleep, you can help set the stage for a restful night. Incorporating relaxation techniques, such as deep breathing or progressive muscle relaxation, into your bedtime routine can further enhance your body's ability to wind down before sleep. These techniques can help reduce stress and tension, making it easier for your body to relax and prepare for rest. By practicing these techniques regularly, you can help train your body to associate them with bedtime and signal that it is time to sleep.
  1. Gradually winding down before bed is a simple yet effective way to signal to your body that it is time to sleep. By engaging in calming activities, establishing a regular bedtime routine, avoiding stimulating activities, and incorporating relaxation techniques, you can help set the stage for a restful night's sleep.
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Say Good Night to Insomnia

Gregg D. Jacobs

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