Good Sleep Habits

Here are some tips for getting better sleep. Try one or two of them this week.

-limit caffeine/alcohol/exercise to two hours or more before bedtime

-create a relaxing environment for sleep like a clutter free room or using lavender pillow spray or aromatherapy oil diffusers

-keep your phone out of reach!  If you usually use your phone as an alarm clock, consider either purchasing a sunrise alarm clock or leave your phone across the room so that it is not readily accessible to you 

-have a relaxing bedtime routine like showering, drinking tea, or stretching.  This one is really helpful because it sends a signal to your brain that it’s time to start winding down and getting ready for sleep

-allow yourself a long time to wind down…usually about an hour or so. This would be the time where you do one of the relaxing bedtime routine items listed above

-If you're in bed with the lights out and can't go to sleep after 30 min, get out of bed, do something relaxing (still no electronics!) like reading, then try again in 20-30 min. Keep a note pad near your bed to write down any thoughts that might come up--I know sometimes I might be worrying about something I have to do the next day, so writing it down helps get it out of my head

-listen to a nature playlist--Apple Music has some really good ones. My favorite is called Sounds of Nature, and it's eight hours long!

Be well.