Some nights, sleep comes quickly. Other nights, it feels impossible to drift off no matter how tired you are. According to the report, doctors say there are several science-informed habits that may help the body settle down faster and make bedtime feel less like a battle.
One of the biggest themes is reducing stimulation before bed. Sleep experts say phones and other screens can keep the brain active, especially if the content is stressful or emotionally charged. If you need a device, the report notes that an e-reader in dark mode may be a better option than scrolling on a phone. Another approach is the military sleep method, which combines relaxed breathing, a body scan from head to toe, and a calming mental image. Doctors also point to slow, deep breathing as a simple way to encourage relaxation, especially when exhales are longer and more controlled.
Consistency matters too. The National Sleep Foundation recommends keeping the same bedtime and wake-up time every day, including weekends, to support the body’s internal clock. The report also says the bedroom should be treated as a true sleep space: comfortable bedding, a cool room between 60 and 68 degrees Fahrenheit, and no working in bed. Using the bed for emails, social media, or work can train the brain to stay alert instead of winding down, a pattern the report describes as conditioned arousal.
Other calming strategies mentioned include guided imagery, which asks you to picture a peaceful place or memory and focus on the sensory details tied to it. The article also points to meditation as another tool for quieting the mind at night. Taken together, the doctors’ advice centers on the same goal: lower stimulation, create a consistent routine, and give the body clear signals that it’s time to sleep.
Source: menshealth.com
