The rise in usage of sleep apps indicates that adults are self-medicating their insomnia, similar to how children enjoy being read bedtime stories.

The act of reading can be a form of meditation, helping you to focus and calm your mind.

If you want to solve insomnia, reading fiction before bed can help turn off your problem-solving brain.

Establishing a wind-down routine, whether through stretching, listening to a podcast, or meditation, is essential for preparing for sleep, as sleep is not like a light switch; it requires a gradual wind-down routine, similar to landing a plane. Find what helps you relax and stick to it religiously.

A mental walk, where you visualize detailed actions, can distract your mind and help you fall back asleep more easily.

Practices like yoga nidra and hypnosis can help individuals learn to relax and turn off their focus modes, which is essential for managing stress and improving sleep quality. These techniques can be particularly beneficial for those who struggle with anxiety or sleep issues.

Low-frequency sounds, like delta waves, can aid in transitioning to sleep, while higher frequencies, like beta waves, are beneficial for focus and sustained thought.

Digital tools, such as non-sleep deep rest scripts and self-hypnosis, can enhance your ability to fall and stay asleep, providing zero-cost options for better sleep.

Taking a hot bath or sauna in the evening can help lower your core body temperature, making it easier to fall asleep.