Have you ever experienced a relentless, itchy rash that leaves you uncomfortable and frustrated? If so, then you are not alone. 1 out of 10 people also suffer from eczema, a condition that is often seen as red, naturally inflamed patches on the skin that become severely itchy and can even lead to infections if scratched. This constant battle against this condition feels like a never-ending cycle of discomfort and irritation for many. 

Even though modern medicine provides many treatments such as eczema treatment creams, sometimes the best relief comes from nature. People are learning that natural remedies can soothe the skin and provide the relief they seek. So here we are sharing some of the natural ways to heal eczema and restore your skin health with practices and remedies that can be easily found in your homes.

Let’s begin!

How to Stop Eczema Itching Immediately

If you have experienced the eczema flare, you might have an idea of how annoying the itch can be. All that is needed is a quick relief. So consider these methods to soothe the skin immediately. 

1. Apply Cold Compress 

First and foremost, try applying a cool compress or a cold pack to the affected area. It can do wonders in stopping eczema itching immediately, making it one of the most effective eczema itching remedies. Just remember to leave it for 5-10 minutes on the area for the best results.

2. Take a Bath 

When you are in search of natural ways to heal eczema, nothing can beat the goodness of baths. You can try taking a bleach, sea salt, or a colloidal oatmeal bath to help with the relief you need. Just remember to keep the water lukewarm so it doesn’t irritate your skin. 

• Bleach Baths: Diluted bleach baths can be very effective in reducing the bacteria on the skin and helping with eczema flare-ups. In fact, some research even claimed that these baths reduced the need for topical medications. So, to try it at home, there is a special recommendation by the American Academy of Dermatology (AAD) to add half a cup of regular strength (6%) bleach in a whole tub of water. For the best result, soak for not more than 10-15 minutes and apply fragrance-free moisturizer to keep the skin hydrated and healthy.
• Colloidal Oatmeal: On the other side, oatmeal baths are another remedy that many find incredibly calming. This is because oats contain compounds that reduce itch and inflammation. To prepare the oatmeal bath, use freshly ground oats and soak them in water for about 15 minutes until they swell. Then, use this thick, cream-like material for bathing. After that, avoid rubbing your skin harshly with a towel, and only pat it dry and apply moisturizer.

3. Wet Wraps

Wet wraps are a relatively new method of treating eczema. It has also been studied and found to be very effective in reducing eczema flare-ups and repairing the skin barrier. 

To perform a basic wet wrap, make sure the skin is damp, then apply a moisturizer over it. Next, cover the surface with a layer of moistened fabric or gauze. Then, cover it with another dry layer of gauze. This method has some major advantages over the other methods. First, when you cover the area, there is less chance that you will scratch it. Secondly, it keeps your moisturizer from rubbing off your clothes or sheets.

How to Heal Eczema Naturally with Topical Methods

Apart from bathing and cold compresses, there are some topical methods that you can use to get effective eczema rash relief. 

1. Petroleum Jelly 

Petroleum jelly, often branded by the name Vaseline, is one of the go-to recommendations doctors make for treating eczema. Because of its occlusive properties, it forms a barrier on the skin that stops water from evaporating. Along with it, petroleum jelly also has antibacterial, anti-inflammatory, skin-regenerating, and healing properties, making it a great choice for controlling eczema symptoms. 

Another great thing about petroleum jelly is that it doesn’t have any scents or allergens in it, so it’s safe for sensitive skin in both adults and kids. Research backs up its effectiveness, showing that regular use can greatly enhance the skin’s protective function and lower eczema flare-ups. 

The best way to use Vaseline for eczema is to use it on your skin after showering when the skin is moist and it is easy to rub it in. 

2. Aloe Vera

Who isn’t aware of the soothing properties of aloe vera? The gel found inside its leaves has been shown to moisturize the skin, reduce inflammation, and promote healing, making it a remedy to heal eczema naturally. 

You can make your own aloe vera gel and cure eczema fast at home by just splitting the fresh aloe vera leaf and scooping out the gel from it. Apply this gel to the affected area several times a day. If you choose the store-bought options, select from the unprocessed versions that are free from fragrance and alcohol. 

3. Apple Cider Vinegar 

Another kitchen ingredient that can be used to cure eczema fast at home is apple cider vinegar (ACV). It has been approved to regulate skin pH levels, easing inflammation caused by eczema. 

To use it for eczema, dilute it with water in a ratio of 1:1 (one part vinegar to one part water). You can apply the mixture directly to the affected area with a cotton ball, make a wet wrap, as we have mentioned above, or add it to a warm bath to soothe larger areas of skin. 

4. Coconut Oil

Next on our list is coconut oil, which is not only great for cooking but also works really well for soothing dry and inflamed skin. Virgin coconut oil especially has shown promising results in reducing eczema symptoms, with some studies seeing a 47% improvement. 

Using coconut oil is very easy; just apply it on the skin like your regular moisturizer twice daily to see the symptoms improve. However, if you have an allergy to coconuts, then it is better not to apply it on the skin at all or do a patch test beforehand. 

5. Sunflower Oil

Just like coconut oil, sunflower oil has also been studied to be effective in treating eczema symptoms. It helps to boost skin barrier function, prompting it to retain moisture. It also has its own anti-inflammatory properties. To reap the benefits of sunflower oil, simply apply it twice daily to the affected areas or your entire body.

6. Honey 

Another ingredient from the kitchen that can be used as one of the natural ways to heal eczema is honey. It is famous not only for being a natural sweetener but also for its antimicrobial properties that help soothe the itchy rash very easily. 

The best in this regard is manuka honey, which has been shown to improve eczema symptoms within 7 days. This honey is specially sterilized in the labs to remove any pollens for its use in topical treatment for itch wounds and burns. 

All you have to do is apply manuka honey after cleaning and drying the skin, then spread a thin layer over the rash, and then wrap it in a bandage. Let it be covered for a few hours, remove the bandage, and clean the area. 

Even though all of these ingredients are safe to use on the skin, it is always a good idea to play it safe. Just do a patch test before trying anything new on the skin. It will help you avoid any unpleasant reactions and enjoy the relaxing effects without worrying.

Natural Ways to Heal Eczema With Diet & Food

Now that we have learned some of the best natural remedies to deal with eczema, it is equally important to follow a consistent care routine to avoid future eczema flare-ups.

Here are some tried and tested methods on how to cure eczema permanently while keeping your skin smooth and calm.

1. Take Probiotics

Probiotics are the nutrients made up of organisms like bacteria and yeast. These foods can help with balancing the gut microbiome that is linked to eczema flares as symptoms. Research has shown that consuming probiotic-based foods can help with eczema, promoting healthier skin from the inside out. 

While there are many probiotic supplements available on the market, we suggest getting these benefits from natural foods instead. Foods like sauerkraut, yogurt, and kimchi are examples. Try adding these foods into your daily meals no matter what meal of the day it is—a scoop of yogurt for breakfast, a side of kimchi for lunch, or a platter of sauerkraut for supper. 

2. Vitamin D 

Research has shown that people who have lower vitamin D levels in their bodies tend to have more chances of developing eczema. To help fight this, you can consider adding a vitamin D supplement to your diet. Vitamin D has been shown to help people with eczema by up to 67%.

This vital vitamin improves the skin’s defenses, lessens the intensity of eczema flare-ups, and strengthens the body’s reaction to inflammatory diseases.

Summing it Up 

So there you have it! We have recommended you the best eczema treatment options available that you can try from the comfort of your home. From soothing baths and topical treatments to dietary adjustments and probiotics, all of these methods can surely make a difference in your skin health and manage eczema. 

So don’t let that itch take control of your life. Try any of these natural ways to heal eczema according to what you feel will work for you. Still, you have to remember that consistency is the key. Just make these methods a part of your daily routine, and you may find the relief you were searching for! 

And if you have tried any of these tips, do share your experience in the comments down below. 

While you look into these natural remedies for eczema, why not take a moment to learn about the thoughtful wellness gifts that can help your health journey? Our article on Wellness Gifts has a lot of great ideas for gifts that will not only make someone feel better but also show them you care.

FAQs

How do I naturally cure my eczema?

Many people have found that using a regular skincare routine and adding natural remedies like coconut oil and meditation have helped reduce eczema flares. 

What is the fastest way to heal eczema?

Eczema does not have a complete cure as yet, but the symptoms are very easily managed by natural remedies, such as moisturizing the body, using soothing baths, applying aloe vera, and avoiding triggers. 

What is your body lacking if you have eczema?

Though not necessary, the body can be lacking in some fatty acids, vitamin D, or hydration deficiencies that can damage the skin barrier and trigger eczema.

Which oil is best for eczema?

Coconut oil is an excellent choice for eczema due to its moisturizing properties and ability to help reduce inflammation. Some research also suggests sunflower oil. 

Does Vaseline help eczema?

Yes, petroleum jelly (Vaseline) is very good for eczema because it keeps moisture in the skin and forms a shield to protect it. This helps to soothe and heal the skin.

References 

1. Tian, J., Zhang, D., Yang, Y., Huang, Y., Wang, L., Yao, X., & Lu, Q. (2023). Global epidemiology of atopic dermatitis: a comprehensive systematic analysis and modelling study. British Journal of Dermatology, 190(1), 55–61. https://doi.org/10.1093/bjd/ljad339
2. Maarouf, M., & Shi, V. Y. (2018). Bleach for atopic dermatitis. Dermatitis, 29(3), 120–126. https://doi.org/10.1097/der.0000000000000358
3. Atopic dermatitis: Bleach bath therapy. (n.d.). https://www.aad.org/public/diseases/eczema/childhood/itch-relief/bleach-bath
4. Correa, M. C. M., & Nebus, J. (2012). Management of Patients with Atopic Dermatitis: The Role of Emollient Therapy. Dermatology Research and Practice, 2012, 1–15. https://doi.org/10.1155/2012/836931
5. Lee, J., Lee, S., Kim, D., & Bang, D. (2007). The effect of wet-wrap dressing on epidermal barrier in patients with atopic dermatitis. Journal of the European Academy of Dermatology and Venereology, 21(10), 1360–1368. https://doi.org/10.1111/j.1468-3083.2007.02277.x
6. Armstrong, J., Rosinski, N. K., Fial, A., Ansah, S., & Haglund, K. (2022). Emollients to prevent eczema in High-Risk infants. MCN the American Journal of Maternal/Child Nursing, 47(3), 122–129. https://doi.org/10.1097/nmc.0000000000000809
7. Cabout, E., Eymere, S., Launois, R., Séité, S., Delvigne, V., Taïeb, C., & Reguai, Z. (2021). Cost-effectiveness of Emollients in the Prevention of Relapse among French Patients with Atopic Dermatitis. Acta Dermato Venereologica, 0. https://doi.org/10.2340/00015555-3873
8. Luu, L. A., Flowers, R. H., Gao, Y., Wu, M., Gasperino, S., Kellams, A. L., Preston, D. C., Zlotoff, B. J., Wisniewski, J. A., & Zeichner, S. L. (2021). Apple cider vinegar soaks do not alter the skin bacterial microbiome in atopic dermatitis. PLoS ONE, 16(6), e0252272. https://doi.org/10.1371/journal.pone.0252272
9. Nadora, D., Burney, W., Chaudhuri, R. K., Galati, A., Min, M., Fong, S., Lo, K., Chambers, C. J., & Sivamani, R. K. (2024). Prospective Randomized Double-Blind Vehicle-Controlled study of Topical Coconut and Sunflower Seed Oil-Derived Isosorbide diesters on atopic dermatitis. Dermatitis, 35(S1), S62–S69. https://doi.org/10.1089/derm.2023.0329
10. Silverberg, N. B. (2017). Selected active naturals for atopic dermatitis: Atopic Dermatitis Part 1. Clinics in Dermatology, 35(4), 383–386. https://doi.org/10.1016/j.clindermatol.2017.03.011
11. Eteraf-Oskouei, T., & Najafi, M. (2013b, June 1). Traditional and Modern Uses of Natural Honey in Human Diseases: a review. https://pmc.ncbi.nlm.nih.gov/articles/PMC3758027/
12. Alangari, A. A., Morris, K., Lwaleed, B. A., Lau, L., Jones, K., Cooper, R., & Jenkins, R. (2017). Honey is potentially effective in the treatment of atopic dermatitis: Clinical and mechanistic studies. Immunity Inflammation and Disease, 5(2), 190–199. https://doi.org/10.1002/iid3.153
13. Makrgeorgou, A., Leonardi-Bee, J., Bath-Hextall, F. J., Murrell, D. F., Tang, M. L., Roberts, A., & Boyle, R. J. (2018). Probiotics for treating eczema. Cochrane Library, 2018(11). https://doi.org/10.1002/14651858.cd006135.pub3
14. Huang, C. M., Lara‐Corrales, I., & Pope, E. (2018). Effects of Vitamin D levels and supplementation on atopic dermatitis: A systematic review. Pediatric Dermatology, 35(6), 754–760. https://doi.org/10.1111/pde.13639
15. Koch, C., Dölle, S., Metzger, M., Rasche, C., Jungclas, H., Rühl, R., Renz, H., & Worm, M. (2008). Docosahexaenoic acid (DHA) supplementation in atopic eczema: a randomized, double-blind, controlled trial. British Journal of Dermatology, 158(4), 786–792. https://doi.org/10.1111/j.1365-2133.2007.08430.x
16. Nadora, D., Burney, W., Chaudhuri, R. K., Galati, A., Min, M., Fong, S., Lo, K., Chambers, C. J., & Sivamani, R. K. (2024b). Prospective Randomized Double-Blind Vehicle-Controlled study of Topical Coconut and Sunflower Seed Oil-Derived Isosorbide Diesters on atopic dermatitis. Dermatitis, 35(S1), S62–S69. https://doi.org/10.1089/derm.2023.0329

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It’s midnight; you are lying straight in your bed, staring at the ceiling. You find your mind racing at night about tomorrow’s meeting, pending work, or maybe about an awkward conversation you had a week ago.  With all this chaos in your mind, you wonder why you can’t sleep, and in the last ditch effort, you pull out your phone and start searching Google to find out how to relax your mind to sleep. 

If all this sounds similar to you, then you are not alone. Many of us are in a similar situation where our brains keep buzzing with the day’s stressors, making it hard to fall asleep. In fact, about one-third of the world’s population suffers from it. 

But don’t worry. This article will be your go-to guide on how to silence your mind to sleep. So get comfortable and keep reading for the best tips on how to relax your mind to sleep.

Why Is It Important To Relax Before Bedtime? 

Many of us in the modern world expect to be able to sleep right away as we lie in bed and switch off the lights. We think we will be able to sleep instantly. But unfortunately, sleep isn’t quite like this for most of us. 

Sleep is a physiological process. You can think of it as a plane landing that takes time to descend gradually. The usual time one takes to sleep is around 20–25 minutes. And if that is disrupted with endless thoughts and worries, then it affects your quality of sleep.

But if you relax and learn how to quiet the mind chatter, you will not only sleep better but also improve the quality of sleep you will have. Better sleep means better focus, and it means more creativity for the next day. Also, if you learn how to relax your mind to sleep, you can also reduce the incidence of sleep problems for yourself. 

So, taking time to relax in bed is not a luxury; it is important for your mind and body for a restoration of sleep.

Best Tips on How To Relax Your Mind To Sleep

Now that you know how important it is to relax in order to get a good night’s sleep, let’s look at some of the best ways to relax and fall asleep without any problems.

1. Schedule Your Worry Time 

While it might not be the tip you expected, why not give it a try?  

You can calm your overactive mind at night by simply setting aside a specific time to address your worries earlier in the day. Choose any time of the day for 15-20 minutes when you can sit and reflect on your worrisome thoughts. Use that time to acknowledge those problems and find possible solutions. You can even share your thoughts with someone whom you trust. But make sure that this worry period does not prolong. 

If you follow this method, it is easier to have peaceful thoughts before bed, sleep better, and worry less. 

2. Follow Sleep Hygiene 

Practicing good sleep hygiene is equally important for better sleep and reducing anxiety. Here are some of the best tips: 

• Be Consistent in Your Sleep Time: Follow the same sleeping time every day, even on weekends. It will help you to remove unnecessary thoughts but also help to sync with the internal circadian rhythm. 
• Keep the Room Quiet and Dark: Bright lights disturb the circadian rhythm and reduce the secretion of melatonin. That is why it is suggested to use dimmer lights in the bedroom.
• Make It Cooler: The temperature of your bedroom is also important for ideal sleep. So, the experts recommend keeping it between 60 and 68 Fahrenheit (16 to 20 degrees Celsius). 
• Cut-off Gadget Use: Disengage from your computer, laptop, and cell phone almost half an hour to an hour before you plan to sleep. These gadgets are your sleep stealers because of the blue light they emit. 
• Avoid Afternoon Naps: While it is usually suggested to take an afternoon nap to fight fatigue, don’t exceed them by more than 25 minutes. If you sleep longer, research suggests that you might wake up feeling more lazy and anxious.
• Avoid Certain Foods: Another best thing is to avoid spicy, caffeinated, more carbs, and big meals at night, as all of these can cause problems with digestion and make it harder to sleep. 

Even though these bedtime activities don’t guarantee that you will sleep right away, they can help you get over the common issues that keep you from getting a good night’s sleep. 

3. Make Use of Deep Breathing to Relax Your Mind to Sleep

If you want to calm down those racing thoughts and sleep peacefully, deep breathing can be a game changer. Deep breathing has been specially found to slow heart rate, which can be helpful if you are feeling anxious or stressed. 

One popular deep breathing method is the 4-7-8 method, known for its calming effects and simplicity. Recent studies have found this exercise beneficial for reducing stress and anxiety. 

Following the 4-7-8 method is very easy and can be done while lying down in bed. 

• Start by inhaling the air deeply by your nose and counting for 4 seconds as you do. Focus on filling your lungs completely. 
• Next is to hold this breath and count for 7 seconds. The pause will help to benefit relaxation and allow oxygen to move freely in the body. 
• In the end, exhale the air out slowly for 8 seconds while making a sound as if you are blowing candles. This long exhale will help to relax the tightened muscles. 

You can repeat this cycle four times and see the relaxing and sleep-inducing effect it brings. But if you feel relaxed and tired before the completion of the cycle, then it’s completely fine and let it be. The goal is to find what works best for you.

4. Try Some Relaxation Techniques

If you are looking for a way to sleep fast in 5 minutes, then there is nothing better than relaxation exercise. And one of the best exercises for insomnia here is progressive muscle relaxation. This simple yet powerful technique is an excellent exercise for insomnia that helps you relax muscles while sleeping.

Here is how to add this relaxation exercise to your bedtime routine:

Tense a group of muscles, let’s say foot muscles, and hold it for 5 seconds while taking a deep breath. Now exhale gradually while loosening the foot muscles and feel the relaxation in them. 

In the same way, gradually work your way up to other groups of muscles by tensing and calming your legs, thighs, and so on. 

Remember to take a 10-20 second break for each muscle group and feel the calming effect.

5. Do Some Visualization 

Another effective method on the list for how to relax your mind to sleep is the use of visualization. This is especially useful if methods like deep breathing don’t help. Even some studies have found that some people fall asleep faster when using “imagery distraction” to sleep. 

There are many ways to use this method. You can start by imagining a serene location like a cloudy meadow or a sunset. Now, think that you are there yourself and feel the breeze and state of relaxation it might evoke. If you still find it hard to feel it, researchers recommend adding questions to engage your senses. For example, ask yourself, “Do I feel the warmth of  the sun?” Or “What does the air smell like?” 

You can also visualize relaxing your muscles, just like in the progressive muscle relaxation technique. Imagine each muscle group relaxing and letting go of its stress. If that doesn’t work, try visualizing yourself in a deep, comfortable sleep.

6. Drink Chamomile Tea to Relax Your Mind to Sleep

It is best to avoid caffeinated drinks and supplement almost 8 hours before bed. Research from 2023 has shown that taking caffeine late in the day can reduce sleep time by 45 minutes and decrease overall sleep efficiency by 7%.

So, what is the best alternative? Many doctors recommend taking chamomile tea, which is also considered a mild tranquilizer. It contains an antioxidant called apigenin that binds to specific brain receptors and may help lower your nervousness and make you feel sleepy. 

So brew a cup of tea before bed, add some lavender for enhanced soothing, and make it a nice, comforting routine to calm the mind for sleep.

7. Read a (Calming) Book 

Reading before bed is a classic approach when learning how to relax your mind to sleep, as it helps signal your brain to wind down. It is one of the methods for relaxing before sleep we see in movies. Even research backs it up that people who read books before bed generally have 8–22%  better sleep quality compared to others.  

When choosing what to read, always select simple and uplifting reads rather than mystery or suspense, as they might not give you the calming effect you seek. Also, consider using paper books rather than ebooks. These books are easy on the eyes, and the lack of blue light sends a signal to the brain that it’s time to relax.

8. Try White Noise 

White noise is a type of calming sound that is produced by certain machines specially designed for this purpose. Many people find that white noise helps them fall asleep faster and sleep better by blocking out noises that might wake them up and make them feel safe.

If you’re wondering how to relax your mind to sleep, white noise could be a helpful tool in establishing a peaceful environment. It is even recommended by the Centers for Disease Control and Prevention (CDC) to make a good sleep environment. So, give it a try either by buying a white noise machine or downloading apps. 

9. Walk It Out 

It might be circumstances where you are lying awake in bed and it’s been more than 25 minutes, or you woke and can’t get back to sleep. Then, as a general rule of thumb, you should get up and do something else. Not like turning on the TV or using a cellphone, but rather prefer sitting in a dimly lit room and reading a book, listening to soft music or white noise until you feel sleepy again.

Conclusion

So there we have it! These are some of the best methods to relax the overactive brain and turn off the brain chatter. So the best is to follow these, find out whatever works for you, and when you do, stick to it. 

Also, if you have tried any of these relaxation techniques for how to relax your mind to sleep and felt and felt any improvement. Then, don’t hesitate, and feel free to share your ideas and stories in the comments section below. 

And if you’re interested in exploring more holistic methods for relaxation and well-being, be sure to check out my other article on 12 Holistic Approaches You Need to Try. 

FAQs

Why won’t my brain let me sleep?

Your brain won’t let you sleep because of the stress or anxiety of the day. It can also be overactive if you take too much caffeine or use screens before bed. All of such activities keep your brain alert. 

How do I calm my brain so I can sleep?

There are many methods to calm down the brain for a relaxing bedtime routine. Try deep breathing, progressive muscle relaxation, and reading before sleeping. 

How to stop overthinking when trying to sleep?

To stop overthinking at bedtime, consider scheduling a specific time ahead. Practicing deep breathing exercises and using visualization techniques to imagine calming scenes can also promote relaxation. 

How to trick your brain into falling asleep?

One thing you can do to trick your brain into sleep is to drink chamomile tea to soothe the anxious nervous system. You can also use the “4-7-8” breathing to help you relax and send a signal to the brain that it is time to go to sleep. In addition, using white noise can be great, too. 

References:

1. “Sleep Statistics and Facts.” NCOA Adviser, 14 Oct. 2024, www.ncoa.org/adviser/sleep/sleep-statistics.
2. Colten, Harvey R., and Bruce M. Altevogt. “Sleep Physiology.” Sleep Disorders and Sleep Deprivation – NCBI Bookshelf, 2006, www.ncbi.nlm.nih.gov/books/NBK19956.
3. Pacheco, Danielle, and Danielle Pacheco. “Best Temperature for Sleep.” Sleep Foundation, 7 Mar. 2024, www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep.
4. Ye, Lichuan, et al. “Napping in College Students and Its Relationship With Nighttime Sleep.” Journal of American College Health, vol. 63, no. 2, Nov. 2014, pp. 88–97. https://doi.org/10.1080/07448481.2014.983926.
5. Zhao, Mingxia, et al. “The Effects of Dietary Nutrition on Sleep and Sleep Disorders.” Mediators of Inflammation, vol. 2020, June 2020, pp. 1–7. https://doi.org/10.1155/2020/3142874.
6. Zaccaro, Andrea, et al. “How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing.” Frontiers in Human Neuroscience, vol. 12, Sept. 2018, https://doi.org/10.3389/fnhum.2018.00353.
7. Bentley, Tanya G. K., et al. “Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature.” Brain Sciences, vol. 13, no. 12, Nov. 2023, p. 1612. https://doi.org/10.3390/brainsci13121612.
8. Aktaş, Gülfidan Kurt, and Vesile Eskici İlgin. “The Effect of Deep Breathing Exercise and 4–7-8 Breathing Techniques Applied to Patients After Bariatric Surgery on Anxiety and Quality of Life.” Obesity Surgery, vol. 33, no. 3, Dec. 2022, pp. 920–29. https://doi.org/10.1007/s11695-022-06405-1.
9. Solan, Matthew. “Try this: Progressive muscle relaxation for sleep.” Harvard Health, 1 Dec. 2023, www.health.harvard.edu/staying-healthy/try-this-progressive-muscle-relaxation-for-sleep.
10. Harvey, Allison G., and Suzanna Payne. “The management of unwanted pre-sleep thoughts in insomnia: distraction with imagery versus general distraction.” Behaviour Research and Therapy, vol. 40, no. 3, Mar. 2002, pp. 267–77. https://doi.org/10.1016/s0005-7967(01)00012-2.
11. Kramer, Daniel J., and Adiv A. Johnson. “Apigenin: a natural molecule at the intersection of sleep and aging.” Frontiers in Nutrition, vol. 11, Feb. 2024, https://doi.org/10.3389/fnut.2024.1359176.
12. Finucane, Elaine, et al. “Does reading a book in bed make a difference to sleep in comparison to not reading a book in bed? The People’s Trial—an online, pragmatic, randomised trial.” Trials, vol. 22, no. 1, Dec. 2021, https://doi.org/10.1186/s13063-021-05831-3.
13. Module 6. Improving Your Sleep and Alertness, Create a Good Sleep Environment (Continued) | NIOSH | CDC. www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/03.html. 

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