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Progressive muscle relaxation involves tensing and then slowly relaxing each muscle group in the body. This technique can help release physical tension and promote a sense of calm, making it easier to drift off to sleep.

White noise machines can help mask disruptive sounds that might keep you awake. The consistent sound can create a soothing environment, allowing the mind to focus on sleep rather than external disturbances.

Certain foods can promote sleep due to their nutrient content. Bananas are rich in potassium and magnesium, which help relax muscles, while almonds contain melatonin and magnesium. Incorporating these foods into your evening snack can support better sleep.