1.Stop using electronic devices at least 30 minutes before bed.
Switch off all electronic devices (such as tv, mobile phones and laptops) at least 30 minutes before your planned bedtime.
2. Get rid of any low level light sources in your bedroom.
This might be a bedside clock, flashing phone charger or any number of modern electrical appliances. You don’t notice them during the day, but as your eyes become accustomed to the dark they suddenly seem very bright.
3.Don’t consume caffeine after 2pm if you can avoid it.
If you’re at dinner follow it with herbal tea rather than a coffee!
4.Distract your mind from the stresses of the day
Try to do something that distracts your mind such as reading a good book, or watching an immersive TV show (not the news or YouTube!) especially if you’re stressed or anxious about something that is worrying you.
5.Take supplements that calm your brain and central nervous system.
We suggest using Magnesium Bisglycinate and TranquilMind 1-2 hours before sleeping to calm your nervous system, followed by TranquilSleep 30-60 minutes before sleeping to help you fall asleep and provide the building blocks for serotonin and other important neurotransmitters that you need to relax properly.
6.Tire yourself out with a tough workout.
If you still struggle to fall asleep despite doing all the steps above you can tire yourself out with a tough workout, although not within a couple of hours before bed as the adrenaline from your workout can keep you awake.