If you’re anything like me falling asleep can often feel like a huge challenge as you try to calm your mind, relax your body and unwind for the night.
Often times you lay down only to find yourself thinking about anything and everything, and tossing/turning around for a better, more comfortable position.
After a half hour or so you feel no closer to sleep than you did when you first closed your eyes.
This is an issues millions of people face every day, including myself and over the years i’ve found a number of strategies that have helped me get a good nights rest.
In all I have over 50 tips you can apply to improve the speed and quality of your sleep.
You don’t need to try them all, just use self diagnosis to determine what the primary reasons for you staying awake are and apply the appropriate tips to help you unwind and fall asleep faster.
A quick note before we start
Believe it or not everything we do from the moment we wake up to the moment we go to bed has an impact on our sleep.
If you think about how your entire day affects your sleep habits it will be easier to diagnose what is keeping you awake at night.
From that first cup of coffee in the morning to the list of goals/tasks you put off for tomorrow and the unnecessarily stressful activities you choose to participate in everything you do adds up, adds stress and affects your sleep.
Aside from these things factors such as physical pain, electronic devices (i.e. the television, phone and tablet) and constant nightly distractions such as the clock light, notifications and sounds in the house all contribute to your sleep effectiveness.
Not all of these things will affect your sleep and the things that keep you up may be different from the things that keep someone else up, so pick and choose the things you want to try and hopefully somewhere in these strategies you’ll find something that works for you.
To help you pinpoint what’s keeping you up at night and provide you with advice on falling asleep here are 50+ tips and strategies you can apply to your morning, noon and night to help you de-stress, de-cluttter your mind and fall asleep faster and more peacefully.
Morning To Noon
Wake Up Earlier: One of the best ways to develop a sleeping schedule and fall asleep earlier is to wake up earlier in the day. If you find yourself normally going to bed really late chances are you will also find yourself getting up fairly late in the day. If you find yourself falling asleep late force yourself to wake up early for several days and your body will most likely correct your late night sleeping habits as the body demands a good rest sleep always finds a way to catch up with you.
Complete Important Goals As Early As Possible: When it comes to falling asleep our mind often finds itself thinking about the things we didn’t do throughout the day as well as how we can catch up tomorrow with the ever increasing stack of tasks/responsibilities, which can create stress and makes it difficult for the mind to shut down and fall asleep. By completing your tasks earlier in the day you not only give yourself more time to relax and settle down during the evening, you also remove some of the thoughts and stress that you mind focuses on when you try to sleep later that day.
Make Your Bed: Creating morning rituals that give you an easy goal to complete such as making your bed can help prepare you for the day and give yourself a since of accomplishment, plus making your bed helps keep the mind organized and prepared for what’s next. Simple wins early in the day help you deal with the more difficult tasks you’ll face later on and can reduce your stress throughout the day.
Create A Morning Ritual: Morning rituals are a great way to prepare you for your day and help you manage the stresses you may face later. You can create some simple morning rituals such as taking a warm shower, preparing tea, meditating, making your bed and eating breakfast to help you get a few early wins in before you day starts and help prepare your mind/body for the work that is to follow. By creating a good morning ritual you can reduce your stress level throughout the day, which will positively affect your sleep at night, especially when combined with a relaxing nighttime ritual.
Cut Down On The Caffeine: Everyone knows that Caffeine is a stimulant that helps wake the body up in the morning when you are tired, however it also affects our natural wake/sleep cycles and can have a damaging affect on sleep if taken in large quantities or late during the evening. Limiting your coffee intake to one or two cups in the morning and eliminating caffeine after 4 p.m. can greatly enhance your sleep quality. also try to reduce or eliminate soda from your diet if possible. If you do tend drink coffee in the morning make sure you consume decent quantities of water throughout the day to keep you hydrated, regulate your hormones and remove toxins from the body. Even if you are the type of person who can sleep for 8 hours after drinking a large caffeinated beverage you should still stay away as it can greatly reduce the quality of your sleep and leave you feeling groggy and tired when you do wake up.
Noon To Evening
Hang Upside Down: Hanging upside down using a prop such as an inversion table has been proven to help improve blood-flow, alleviate back-pain and reduce stress. It’s also a great way increase relaxation as it stretches the back and temporarily elongates the spine. The many benefits of hanging upside down (including better sleep) can greatly enhance various aspects of your life. Before hanging upside down or purchasing such a product make sure you consult your doctor first to make sure you can use it safely.
Avoid Mid-day Naps (If Necessary): Some people are able to fall asleep at any time and in any place, however if you’re like me taking any nap prior to bed to will make it more difficult to fall asleep when the time comes. If you are able to take a nap and fall asleep at night without a problem then you can ignore this advice, and chances are you probably don’t need this article, but if you frequently take naps and can’t fall asleep when your really need to either try to reduce your nap time or eliminate it all together.
Spend More Time Outside: Spending more time outside you allow your body to receive natural health benefits such as vitamin day, healthier air for your longs and natural, soothing sounds (depending on where you live). You also help your mind/body adjust to the correct time of day. During the morning you’ll feel more awake and rejuvenated while being outside and during the evening/night you’ll feel more relaxed and ready to unwind/rest. If you have a hammock and good whether try laying outside during the evening/night and stare at the stars. It might just put you to sleep 🙂
Evening / Night
Light Some Candles: Candles have been used for many centuries as a way to relax, unwind and focus. They limit the amount of light the eyes take in and the natural soothing fire helps calm the mind as it prepares for rest. Scented candles may help elevate your relaxation with mellowing aromas that can further invoke your sense of calm and help you slow down so you can get ready for a comfortable evening or restful sleep.
Light Incense Or Other Scents: As mentioned previously using relaxing aromas is a great way to help the mind disconnect from stress. If you’ve ever walked into your home after a long stressful day and smelled something really relaxing and calming then you know the benefits of having pleasant scents in the house. Conversely garbage or other foul odors would likely create more stress, or at the very least discomfort, and you definitely want to be as comfortable as possible when coming home or getting ready to go to sleep.
Sleep In Complete Darkness: It goes without saying that artificial lights (to any degree) can wreak havoc on your ability to fall asleep. If you’re someone who needs the T.V. on to fall asleep be sure to put it on a timer as even when your sleep the flashing lights of the television can have an impact on your sleep quality. If you’re like me however any lights (including the alarm clock) can make it difficult to fall asleep as even small amounts of light can be observed by the brain, even when your eyelids are closed.
Stretch Before Going To Sleep: Stretching is a great way to help the body wake up or (in this case) prepare for bed. Stretching limbers up the body, improves blood flow and removes discomfort from the body so that it is in a more comfortable position, regardless of what you plan to do next. Stretching also helps focus the mind and body, and removes tension/distractions so you can better concentrate or relax based on what you’re doing next.
Listen To Ambient Sounds: Falling asleep is all about finding out what works for you. For some people complete silence is the best way to fall asleep. For other ambient sounds such as whispering, quiet train track sounds (yes that works for some people), coffee shop ambiance and other sounds work best. To find out what works best for you you’ll have to experiment with different sounds and find out which sounds shut your mind off the best. For example train track sounds may work well for someone who grew up in the city listening to those sounds every night, while someone who’s spent a lot of time at coffee shops or school campuses may be used to ambient sounds closer to those environments. As a side note set a timer to turn off the sounds at a specified amount of time as these sounds can affect the quality of your sleep if left on all night.
Listen To Soft Music / Melodies: Soft music and bedtime melodies like the ones you grew up listening to as a kid (if you grew up that way) can help put the mind at rest and prepare you for slumber. When listening to soft music avoid lot’s of highs and lows such as drums, trumpets or other sounds that can jolt you out of a restful state. Also avoid music with words as it can cause you mind to focus on what’s being said rather than rest.
Listen To Nature Sounds: Natural sounds can help you quickly relax and unwind as they help put the mind in a more natural environment. Waterfalls, blowing wind, thunder storms and ocean waves are all popular sounds that people listen to as a way to de-stress and loosen up before / during bedtime.
Distract Your Senses: Distracting your sense from everything that’s going on around you can help you fall asleep quicker. For example if a certain unpleasant odor keeps you awake try lighting incense or invoking a pleasant odor to mask / eliminate the bad smell. If house noises or people talking in other rooms is keeping you awake try drowning out the noise with white noise or nature sounds.
Stare At A Single Point In The Room: One of the most useful techniques I’ve found for falling asleep faster is to keep your eyes open and stare at a single point in the room (even when the room is pitch black). By keeping your eyes open in a dark room and focusing on a single point you give your mind something to focus on, which can help stop some of the thoughts or visualizations keeping you awake. The darkness that you stare into also makes you more tired as your eyes / mind realizes it’s night time and should be falling asleep. In fact after a few minutes your eyes may struggle to stay open, which triggers a stronger sense of tiredness and need to sleep.
Turn Off Anything That Is Noisy: This is pretty self explanatory, but if there is something in your house that’s noisy and distracting turn if off. If a T.V. is on in the other room and keeping your awake turn it off. If your faucet is dripping and distracting you turn it off. If your computer fan interferes with your relaxation turn it off.
Develop A Sleep Schedule: One of the most notorious culprits of the numerous sleeping problems people face is a lack of a sleep schedule / time. If you’re someone who goes to sleep at 10 p.m. one day and 2 a.m. another day then you’re probably aware of your inability to fall asleep at a set time. Setting a sleep schedule and sticking to it for 30 days can help remedy your bad sleeping habits. After all when you go to sleep at different times each night your brain basically says, “why should I fall asleep now when I can fall asleep later”. The first few days may be difficult as you lie restless in your bed, but eventually you’ll begin to fall asleep faster as you adjust to your schedule. The other half of a sleep schedule is setting a time to wake up. Force yourself to get up early, even if you fell asleep at 3 p.m. get up at 8 a.m. Sure you’ll be tired all day, but you’ll find it much easier to fall asleep earlier the following night.
Use A Rocking Chair: I admit I’ve never used a rocking chair, but some people will tell you it helps them sleep like a baby. Maybe it’s because rocking chairs are said to simulate a mother rocking her child to sleep or maybe it’s because rocking chairs help you create a soothing rhythm. Either way if you have a rocking chair and want to test out its ability to help you fall asleep go for it!
Read A Book: An oldie but goodie when it comes to falling asleep is the read a book strategy. Reading books before going to sleep is an excellent way to disconnect from everything you’ve experienced throughout the day. Books help you stop thinking about the things that keep you up at night and separate you from the T.V. and other technologies that stimulates the mind rather than help it rest. Try reading a few engaging books and a few boring ones to see which ones put you to sleep the fastest.
Take A Hot Bath: Hot baths are a great way to relax the muscles and remove tension prior to going to bed. In fact incorporating a hot bath a couple times a week can be a good ritual for preparing your mind / body for bed. Try adding some lavender scents to the bath water for an even more relaxing and exfoliating experience.
Take A Cold / Ice Bath: Ice baths induce thermogenesis which can impact numerous hormones throughout the body, some of which are said to improve one’s ability to quickly fall asleep. Ice bath’s have also been used by many top athletes for their ability to help improve muscle recovery and increase fat loss. The trick with an ice bath is make sure it is ice cold and take it at least one our prior to bed in order to allow the body to recover from the initial shock of the ice water.
Try Self Acupressure: Acupressure focuses on applying pressure to various points on the body such as the neck, face, writs, elbows and arms (among others) to relax the muscles and clear blockages. Acupressure has been linked to a number of benefits including reduced stress, managing nausea, improving sleep and decreasing physical pain.
Listen To A Boring Audio Book: Listening to a boring audio book with a monotone voice can be an effective way to tune out of the world and induce a tired state. Try listening to a boring audio book an hour prior going to sleep to allow your mind and sense to become desensitized to everything around you.
Reduce Your Usage Of Electronics: Reducing you use of electronics such as your T.V., phone and tablet 1 – 3 hours prior to bed has been proven to help reduce brain stimulation during the late hours and improve sleep time and restfulness. Rather than watching the television or playing on your phone or tablet try reading a book, laying on a hammock and listening to music, talking to your spouse or friends under candle light or something else equally soothing and less sensory stimulating. In addition to being less stimulating these activities also help prime the brain to relax. Turning off electronics doesn’t mean doing nothing. One exception may be using your phone to talk to a friend or family member. Just try to avoid using it to watch movies or play games.
Use Visualizations: Visualizations can be used as a way to help relax the mind and focus it on something pleasant and soothing rather than distracting or stimulating. while practicing visualizations you can imagine watching yourself in third person falling asleep comfortably on your bed as your body unwinds and loosens up or walking on a beautiful beach as the waves splash and the fading sun bathes your body. By visualizing yourself doing something pleasant your actual body and mind can calm down and fall into a more peaceful state, which is often important for falling asleep quickly.
Don’t Try To Fall Asleep: In some cases the very act of trying to fall asleep can stress you out and keep you up. Thinking about everything you haven’t done or need to do when you wake up and stressing about how you can’t fall asleep and need to get up in a few hours won’t help you fall asleep any faster. Instead accept that you may not fall asleep quickly and use this time to think about the things that are on your mind (not related to what you have to do tomorrow through) or better yet use visualizations or one of the many other tips provided here to help you relax. The less you worry about not being able to fall asleep the faster you can relax and remove that as a reason for being unable to pass out.
Practice Breathing Exercises: Breathing exercises are an excellent way to focus the mind and body as well as allow oxygen to flow through the body and increase your ability to relax. Some breathing practices can be very therapeutic and even meditative in nature. Try practicing breathing exercises several times throughout the day as a way to develop a state of calm whenever you need to. By practicing throughout the day and night just when going to bed you train your mind to be able to relax when you want it too and reduce stress throughout the day, which can improve your sleep time and state. Quick tip: One popular breathing exercise for sleep is known as the 4-7-8 breathing exercise which involves counting your inhale, breath hold and exhale cycles to relax the mind and improve oxygen/blood flow.
Create a bedtime ritual: A bedtime ritual is a set of habits or activities your perform prior to going to bed. These activities may be performed 1 – 2 hours prior to sleep and help prime the mind to get ready to rest. Some rituals may include drinking tea, performing self acupressure, taking a bath, stretching, reading a book or talking to a loved one. By practicing several of these rituals on a nightly basis you teach the mind to transition into a certain state automatically and habitually so that it can shut off from everything else that went on earlier in the day.
Go For A Walk: If you are able to safely and comfortably go for a walk during the evening/night then it may help to clear the mind by focusing your body and sense on a pleasant activity. walking outside under a dimly light sky also informs the mind of the time of day it is and the state it should be prepared for, which is rest. Prior to electricity and lighting night time was often a signal that it is time to prepare for bed. Now that we can have light 24/7 the mind often finds it more difficult to set a sleep schedule. By walking outside at night we can train the brain to follow a more natural sleep cycle.
Drink Some Sleepy Time Tea: Herbal sleep teas have been around for many years and have been proven to help decrease the amount of time it takes to fall asleep. These are often sold in a number of soothing flavors and are caffeine free in order to prevent any unnecessary stimulation. Quality sleep teas have also been mentioned for their ability to improve relaxation, assist the metabolism and cleanse the body of waste.
Use A Body Pillow: Body pillows can be beneficial to sleep in a number of ways. These large soft pillows are great for propping your legs and arms up in a comfortable position and they also help keep the body cool when you are feeling warm/hot. A soft body pillow can provide you with additional support, improve air and blood circulation and assist you with specific medical conditions such as back pain. Specially made body pillows are also designed to provide pregnant mothers with comfortable and supported assistance.
Reduce your bedroom temperature: Sleeping in a cool room can significantly help improve sleep quality and comfort. Throughout the day our body temperature fluctuates from warn to cool and back again as we increase or decrease our activities and consume food. A cool room can signal comfort and relaxation to the body and help prepare it for a good nights rest. Sleeping in a very warm or hot room on the other hand can lead to discomfort, tossing and turning, sweating and poor sleep. In addition to providing you with a better sleeping condition cool air is also more dense and can more easily fill the lungs, which can improve your breathing. Quick tip: It is commonly recommended that you set your room temperature to 65 – 68 degrees prior to sleep for the best results.
Find Your Best Sleep Position: We all have different body types and different physical conditions. Finding an appropriate sleeping position for your particular needs can improve the speed at which your able to fall asleep and the quality of your rest once you are sleeping. Investing a good book with recommending sleeping positions or simply Googling the best sleeping positions can give you a quick reference for positions you should try. If you have a particular medical condition or discomfort you may be able to find sleeping positions aimed at alleviating your particular ailment. Quick tip: one of the most popular and recommending sleeping positions for both sleep quality and speed is the half military crawl position.
Upgrade Your Head/Neck Pillow: One of the most common culprits to poor sleep and snoring is the use of a poor quality pillow. If you find yourself constantly in an uncomfortable head/neck position and using multiple pillows to prop your head up into a slightly less uncomfortable position it may be time to invest in a new pillow. There are a number of great styles to choose from such as memory foam pillows and ones made with goose feather. These pillows are often designed to retain their shape of long periods of use and may be shaped in a position that cradles the head and neck so that you can sleep more easily and effortlessly. Not only are quality pillows a good quick fix, they also improve your sleep quality and posture for a reasonable price.
Use Sleeping Aids: Sleeping aids such as sound machines, sleeping masks and air plugs can work wonders for individuals who travel or sleep in bright/noisy environments. These devices help tune the senses out from the rest of the world and allow the mind to rest and find peace. If you know that the primary thing keeping you up has to do with noise or light then it may be worth it to pick up a sleeping aid so that you can block out the distraction and improve the quality/speed of your sleep.
Use A Cooling Mattress Pad: As mentioned earlier your sleep quality can be greatly affected by the temperature of your room and body. A cooler environment promotes comfort and restful sleep while a warmer/hot environment leads to sweating, tossing and turning, bad dreams and discomfort. A cooling mattress pad can positively affect your sleep quality by keeping your body cool, even when you are under the covers in a warm room. The cool temperature will signal to the body that it is time the rest as is often the case with nature. When the sun goes down the earth cools and the mind prepares for sleep. At least for most animals (humans included).
Get Up And Do Something: If you’ve tried everything imaginable to go to sleep but can’t find it in you to pass out then get up and do something after a specified amount of time. This will allow the brain to refocus and center itself with an activity, which will hopefully calm it down and help you get some rest. While it may be beneficial to get up and do something stay away from electronics and stimulants that might over activate the brain and stick with activities such as playing a crossword game, getting some fresh air and going for a short walk in your neighborhood or reading a book.
Wear Comfortable Clothing: While this is pretty self explanatory it should not be overlooked. Choosing comfortable bedtime attire can have a big impact on your sleep/rest comfort and allow you to rest more easily. Stay away from clothing that makes you feel hot or itchy and choose underwear or a bedtime outfit that creates a soft, comfortable experience. Freshly washed clothing can also provide you with a soothing, relaxing scent, which can reduce stress and prep the mind for sleep. You can even use your bedtime attire as part of your sleeping ritual before you go to sleep as an unconscious mental suggestion that you will soon be ready to go to bed.
Dim The Lights: A light dimmer can be a very useful tool for helping you unwind before going to bed. Reducing your light by 50% – 90% an hour or two prior to sleep is a great way to help the mind get into a restful state and prep itself for sleep, much like nature does when the sun goes down. Provide yourself with enough light to comfortably do what you need to, but not so much light that it keep your mind and senses on high alert. If you need to use your phone, computer or tablet 2 hours or so prior to bed try dimming the screen as low as comfortably possible to keep your mind from being overly stimulated with light and color. Also reduce the sound of any electronics to provide the mind with a more silent and less jarring experience.
Anytime / Throughout The Day
Use Self Diagnosis: In many ways no one knows you better than you and the same can often be said of your sleep. If you are having difficulty falling asleep night after night try writing about the things that are keeping you up every night. In many cases you will come to realize that it is the same few things that you are experiencing over and over again. This may include distracting noises, an uncomfortable pillow, consistent thoughts about work, physical discomfort, too much caffeine, negative odors or any other thing that is interfering with your sleep. Once you have identified a pattern try eliminating that distraction to see if it works. If it doesn’t go to the next item on your list until you are about to find the route cause(s) that are affecting your sleep.
Meditate Daily: Meditation has been shown to significantly improve a number of things such as stress, physical discomfort, focus and sleep. Even short periods of meditation 5 – 10 minutes can have a positive impact on your life. By meditating on a regular basis you will train your mind to let go of stress and better focus on whatever it is you are trying to do. One of the biggest culprits of insomnia and poor sleep is stress, so being able to better control your stress level through meditation can positively affect your sleep quality. Practicing meditation 2 – 3 times a day for just 5 – 10 minutes per session can greatly improve the speed at which you fall asleep. Try it for 30 days and see how much faster you fall asleep.
Practice Yoga: Yoga is world renowned for its ability to improve health, physical discomfort and stress. While yoga is a physical activity it is also great for centering the mind and letting go of all your daily duties. Practicing yoga allows you to unwind from all the stressors of the day and center your mind so that you can handle whatever challenges you have to face in the future. The positive benefits of improved posture, breathing and mental discipline will all transfer to your mind/bodies ability to go to sleep quickly and comfortably later in the evening.
Exercise regularly: Daily exercise has countless health benefits that help improve both mental and physical health. Exercise keeps the body young, reduces stress, improves breathing and heart function and improves hormonal balances that can otherwise cause the body to be stressed or over/under stimulated at the wrong times of the day. Choosing a good workout routine will allow you body to improve its potential while also prepping you for a better rest and recovery period during the later hours of the evening when you body rests to repair itself from the workout you performing earlier.
Get A Massage: Massages are great for kneading and loosening up the muscles. Massages also reduce stress and improve blood circulation to help you relax and fall into a comfortable state. If you don’t have the money to get a massage regularly or you don’t have a partner who can massage you it may be a good idea to invest in a portable chair massager that you can easily place on whatever chair is most comfortable in your house. These devices are great for loosening up the tight/knotted muscles you develop through stress and working in uncomfortable positions.
Cut Down On The Alcohol: Alcohol can significantly reduce the quality of your sleep and in some cases prevent you from falling asleep altogether. Even if you consider yourself a light drinker the alcohol you consume can impact how quickly you fall asleep and your R.E.M. sleep once you pass out. Wine drinkers who consume more than 1 – 2 glasses of wine per night before going to bed may be doing more harm to the R.E.M. sleep than they think. Even if alcohol does help you fall asleep the lower quality of your rest can make your day grumpier and more stressful.
Talk To Someone: Talking is an excellent way to de-stress, relax and get things off of your chest. By talking you allow yourself to make sense of your day or change your focus or just have a pleasant conversation, which can help you take your mind off of everything you’ve been through throughout the day or last several days so that you can rest more peacefully. Many individuals who find it difficult to sleep struggle because their min is constantly thinking and going in different directions. A nice conversation before bed can help clear out some of those thoughts and allow you to rest more clearly.
Optimize Your Diet: Believe it or not everything you eat or drink can have an impact on your bodies hormones, hunger, hydration, metabolism and stress level. Choosing a healthier diet and removing large quantities of sugar, caffeine and/or alcohol from your meals can drastically improve your sleep quality. Also make sure that before you go to sleep you are well hydrated and fed so that you aren’t constantly getting up for mid night snacks. Keep some water by your bedside, but don’t over drink as this may cause you to get up several times throughout the night to relieve yourself. Peeing occasionally is fine but if you get up 3 or 4 times throughout the night to pee you may be overdoing it on the water.
Remove Electronics From The Bedroom (T.V., iPad etc..): I’m not going to lie, if you are used to watching television or playing on your iPad in the room you may find it very difficult to get rid of it at first, however over the following weeks you’ll likely notice dramatic improvement in how quickly you fall asleep. In fact when I removed these devices from my bedroom I was able to cut the time it took me to fall asleep in half, if not more. Even if you rarely watch T.V. or use the iPad in the bedroom the temptation and psychological effects of having a these devices around can greatly impact your sleep time.
Only Use The Bed For Sleeping And… Well You Know: Just to emphasize and expand on the previous point the bedroom should only be used for sleeping and that other thing people do. Reading books is perfectly fine as well, however you want to keep electronics away from the room and think about installing a dimmer to keep the lights low when you are in the room during the evening. This can help the mind relax and reduces the amount of stimulation your eyes receive when you are in the room. The more you can associate your bedroom with sleep and disassociate it with activities such as playing video games or watching television the better you’ll be at falling asleep quickly.
Eliminate/Reduce Stressful Activities: Stress is a bully to sleep. It likes to keep you up thinking about everything you haven’t done, everything that bothers you and everything you wish you did differently, so it goes without saying that removing as much non necessary stress from your life as possible can have a positive effect on your sleep quality and speed. If you wok in a stressful position at your job and you can switch to a less stressful position go for it. If you spend your days around people who stress you out when you don’t really need to reevaluate why you spend so much time around them. If you unnecessarily take on stressful tasks and activities because of boredom or a false sense of obligation/guilt then reduce your time on those tasks. Doing favors and helping out is great but be careful about how much time you allocate to those activities if it is causing you more harm than good.
Spend More Time With Family And Friends: Humans are social beings. In fact we wouldn’t be anywhere close to where we are without socialization. When we go too long without communication and healthy relationships it can wreak havoc on your mental, physical and emotional health. Even non socialites such as myself enjoy spending quality time with people. If you’re non social when it comes to most people that’s perfectly fine, however it is still very important to have a few close friends and/or family members you can talk to and spend time with. Talking to people you care about has numerous benefits on our personal health and affect us on a hormonal and cellular level, which can impact everything from our longevity to sleep quality. Even if all you have is a weekly dinner or game night having something to look forward to and spending time with those you care about can greatly enhance your life.