What tools do you use at night to help you fall asleep?

Heidi Arnold
I never had big problems falling asleep but if that happens, I usually try to meditate and calm my mind or put on a relaxing type of music, like gongs and bells.

Julie Petersen
Apps. The Calm App has awesome stories that will carries ones mind off into all sorts of fairytales and real stories and incredible narrators. Headspace was recommended by my doctor because I struggle with sleeping and it’s stories are amazing. Also the meditations are excellent experiences. I also listen to 10% Happier and have learned a lot and it has nice night time meditations. In addition, using lavender on flaxseed filled pilllows and in diffusers throughout my home, turning down lights a couple of hours before bed. Not watching the news or anything with any sort of drama and keeping the temperature comfortable have proven really helpful. But the #1 thing I did to help me sleep was get my awesome German Shepherd who sits watch with me, keeps me filled with laughter and sleeps right by my side every night is unquestionably the most helpful and rewarding thing I did to help me improve the quality of my life and the quality of my sleep.
Deborah Banks
Usually I will start by doing about 5 minutes of stretching. Sometimes I have where my lower back spasms when I lay down so, this stretching has not only helped that but it also seems to relax my body. I also try to do some meditating. I use an app called Insight Timer. It has tons of different meditations. There is a free version but I pay a low monthly subscription and I have access to everything. Usually by the end of a sleep soundly meditation, I will have fallen asleep.
Hope that helps!
Niels Saur
I find that doing my evening routine sets me up for success each night. On occasion I use nature sounds, but usually a few pages in a book (non-electronic) is enough to settle my mind. If I wake up and have trouble falling asleep again I get out of bed a read a very boring book I have set aside for that purpose.
Benta Porto
Simple. 1) stopping caffeine. 2) breathing meditation at bedtime like the sleep meditation in the fabulous app. 3) putting my phone far from the bed. 4) exercising in the morning rather than at night. 5) a sleep mask. 6) an earlier than you’re used to bedtime.

All these things come together to make it much easier to get a good rest. Stopping caffeine is likely the most difficult of these. I can’t say it works for everyone, but for me it dramatically reduces work stress and makes for better sleep – and it’s rare I feel run-down exhausted anymore.

Hamilton Rocha
I generally prefer listening to music, meditating and sometimes using eye masks that you get on air flights, so that I can have Undisturbed sleep and wake up afresh.
Lydia Noe
Spoken hypnosis and subliminals. I go on youtube.
I listen to Thomas Hall mostly (his 10 hour rain subliminals are my favourites), and sometimes Jason Stephenson and for pain-related insomnia Trigram Healing helps me the best.
Tom Spencer
An eye mask, an essential oil roller ball, and some ear plugs if needed. Sometimes I will listen to a guided meditation to fall asleep or put on white noise/ambient noise. The essential oil really helps, I think the smell triggers to my brain that it is time for bed.
Thomas Lemoine
I use the the Calm app, and do my meditation sequences while laying down. So before the sequence is finished I tend to fall asleep. And if I'm awake for the whole meditation its always quite easy to fall asleep after cause I'm so zen.
Adolfine Hauer
I don’t have a problem falling asleeep at night. I simetimes wake up at 3 or 4 in the morning. I take 2 magnesium vitamins everynight. They act as a muscle relaxant. I also take two in the afternoon. The magnesium helps to regulate nerve and muscle function. I take magnesium glycinate, this is important because there are different forms of magnesium.
Veronica Craig
Sleep stories, meditation. Youtube because all meditation apps give 2 or 3 freebies but have to pay to unlock everything
Manuel Chambers
I have an app called Calm which has meditations specifically designed for helping you drift off to sleep and as well as stories to listen to while you sleep. I find that building my bedtime routine also helps. Mine is quite simple: brush teeth, remove makeup, apply skin cream and get into bed. I would like to incorporate reading before bed into this routine but haven’t worked it in just yet – still a work in progress!
August Hansen
I’ve found the following to be very helpful:
1) Stopping caffeine. Maybe you don’t want to go to this extreme – then perhaps your goal is not to drink it after 10 am or cut down, etc. But if you can’t sleep routinely, this is one of the very first things to try.
2) A sleep mask.
3) A breathing meditation.
4) No cell phones or iPads reachable from the bed
Pierre Legrand
I do a few things: I go to bed only when I’m tired. I make sure my room is tidy, I turn on my lamp, get my book ready, turn down my bed, have the room cool. I personally usually have no problem falling asleep but sometimes wake up during the night. If I can’t fall back asleep, I use one of the meditations or Sleep stories on the Calm app. If there is some particular thought buzzing in my head – if there is something I can do about it, I write it down to action the next day. Other random thoughts I let pass and go back to my breathing meditation. Hope that helps 🙂
Liam Byrd
I first do a 7 minute pm qigong routine from Lee Holden, then I use Sleep Well guided meditation (aka hypnotherapy) by Surf City apps.
Sylvia Bennett
Hiç ışık istemiyorum. Bazen yumuşak müzik dinliyorum, ama genellikle hiç sesi yok ve yatak gitmeden önce telefonumu kullanmamalıyım
Nicoline Olsen
I set alarms with gentle chimes to remind me to start winding down well before bedtime, after which I also don't watch TV.
I have a fountain and plants in my bedroom to improve the air quality (a humidifier is also nice during certain seasons), and a glass of water by the bedside.
I have a white noise generator that I use to minimize outside noise.
I have a scarf that I use like a blindfold to block out all light in my bedroom. I find this more helpful than blackout curtains because natural light helps me wake up in the morning.
I use LED lightbulbs that can be programmed to change their settings, getting dimmer and warmer as the time approaches bedtime. They're also programmed to turn off at bedtime and start turning on again and get brighter and bluer near wakeup time. This also helps me establish a regular schedule so I sleep and wake at approximately the same time every night, without the "social jet lag" of different workday and off-day sleep schedules.
I try to take a walk outside during the morning or at lunch to make sure my body knows when daytime is!
I use twilight (blue blocker) apps on all my computers and my phone that automatically adjust at sunset/, sunrise.
I also leave my laptop out of my bedroom, and use two apps to help with enforcing bedtime as sleep time: one helps me circumvent mental chatter by telling me a gentle bedtime story which I choose each night, and once the story has started I turn on an app that does not let me use my phone at all (without breaking progress on a goal) during the hours I have chosen for bedtime and wake time. The app also helps encourage/enforce regularity by resetting the goal progress if I change those times in the app.
Tanya Fleming
Mostly, I use a regular bedtime and a dark, quiet room. I'm working on building a good night routine, but I'm not there yet! When I can't sleep at all, I'll get up and read a bit, or I'll turn on some binaural beats or night time meditation videos from YouTube. Sometimes I'll find a steaming science documentary because I find the voice overs soothing in those. Basically, find things that work for you, and keep them in hand!
Aldaír Lopes
I try to imagine a fiction story which I have built over the years and I write and adjust the plot for as long as I am awake. It is a long movie-like story so it never gets boring.
Chad Murray
For now, I am just stretching in my bed. That helps you to fall asleep and it makes you tired. But I’m trying to find others things to help me to fall asleep. You can find a lot of things on the internet.
Gabriella Lawrence
Mediation. I focus on my breathing, get my consciousness together, do not let any other thoughts stay there in my car mind. It helps me to sleep faster.