Perform self-hug nightly
This practice improves sleep quality and reduces pre-sleep arousal.
What You'll Do
Give yourself a 20-second self-hug before bed to enhance your sleep quality.
Scientific Basis
Engaging in a 20‑second self-hug (arms crossing) before bedtime daily for a week improved sleep quality by ~15% and reduced pre-sleep arousal by ~12%, supporting mood via restful self-care.
Dreisörner, A., et al. (2021). Self-soothing touch and being hugged reduce cortisol responses to stress…The Science of Impact
Improving sleep quality by 15% can enhance overall daily functioning and mood.
Reduced pre-sleep arousal by 12% may lead to quicker sleep onset and longer sleep duration.
Regular self-hugging as a form of tactile self-care can promote emotional well-being.
Pro Tips
Perform a 20-second self-hug each night before bed.
Create a calming bedtime routine that includes self-touch techniques.
Track your sleep quality weekly to observe improvements.