Sleep Rituals: Finding Ways to Fall Asleep

Counting sheep is not an effective way to fall asleep, according to sleep research. Mental imagery, such as taking a pleasant walk in one's mind, can hasten the onset of sleep. Relaxation and meditation apps can be helpful in settling the mind and promoting sleep. The efficacy of melatonin supplements is inconclusive, but it can assist with sleep timing, especially during jet lag. Over-the-counter sleep aids are not recommended for better sleep, as they often do not add significant sleep time or improve performance the next day. Setting clear expectations and using strategies to encourage toddlers to stay in bed can help with their sleep habits. Maintaining a cool temperature in the bedroom and using socks to warm the extremities can aid in initiating and maintaining deep sleep.