Unwind early in the evening—at least an hour before bedtime. 

Don’t get started on projects that stimulate your mind.  Likewise, don’t make phone calls or engage in stressful conversations during this winding-down period.


Don’t use your bed for doing paperwork, watching TV, and etc. 

Reserve it for sleeping and intimacy only.  Too many links to other activities break the mind/body connection between “bed” and “sleep”.


Follow a bedtime ritual. 

Doing the same things at the end of every day helps you to relax. 

Possibilities include:

- Have a small planned snack

- Read a passage from a good book

- Enjoy a glow of firelight or a single candle

- Enjoy a hot relaxing bath

- Listen to soothing music


Create a restful bedroom environment.

An environment that’s cool, dark and insulated from noise.  If you can’t make the room darker or quieter, wear eyeshades and earplugs, or get a white-noise machine.


Trade massage services with a family member.

You rub my back, I’ll rub yours!


Daydream – It’s just one step away from night dreaming.


Meditate to clear your mind of stressful thoughts. 

Simply close your eyes and focus on a peaceful word or image. When other thoughts intrude, let them pass through and disappear.  Return to your word or image.


Use deep breathing.

Rather than taking shallow, rapid breaths, breathe deeply from the abdomen.  Concentrate on slowing down your breathing


Davena Wellington is an AFAA/NFPT certified Personal Trainer. She has a Bachelor of Science in Nutrition, and is a lifestyle and wellness coach.  She is also CPR certified. Davena has taught aerobics for over 25 years. She has worked with Bally’s, Club Fitness and the YMCA.  She helps people lose weight, improve their health and feel better about themselves.