Sound Off

Aug 11, 2021

4 min read

Improving Your Sleep Hygiene: 5 Strategies for Better Sleep

Having trouble falling asleep? Here are 5 tips for better sleep so you can get into a routine and fall asleep faster.

Woman lying in bed sleeping
Photo by cottonbro from Pexels

1) Set up a nighttime routine

  • Skip the screens: An hour or more before you head to bed try to reduce or eliminate the need to scroll through social media, watch TV, or stare at a computer screen. The blue light from your screen overstimulates your brain and makes it hard to fall asleep.
  • Add in relaxing activities: Take a bath, get into a skincare routine, read a book, audio journal, meditate. There are many ways to find your own relaxation before bedtime, even if it’s only something you do for a few minutes.
  • Don’t work in bed: Don’t bring your work into your nighttime routine, even if it feels right to work in your bed late into the night. Your body needs to associate your bed with sleep, and as soon as you turn it into a workspace it makes that connection even harder.

2) Go to bed at the same time every night

3) Use journaling to get the thoughts out of your head

4) Spend more time outside during the day

5) Build exercise into your routine (but not at the expense of sleep!)

Still having trouble?

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3741412/
  2. https://www.cdc.gov/sleep/features/getting-enough-sleep.html
  3. https://www.sleepfoundation.org/bedroom-environment/light-and-sleep
  4. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
  5. https://www.sleepfoundation.org/physical-activity/exercise-and-sleep