Sleep Hygiene 101

Keep a consistent sleep and wake schedule: Your body craves routine! Go to sleep and wake up at approximately the same time every day, even on weekends.

Create a sleep-friendly environment: Keep your bedroom dark, cool, and quiet. Use blackout curtains, a sleep mask, a fan or white noise machine to drown out noises that make it difficult to fall asleep or that might startle us a awake.

Limit caffeine and alcohol: Avoid at least 4-6 hours before bedtime. Not only does blue light exposure interfere with sleep, but the dopamine hits we get from screen time keeps the brain stimulated and alert.

Create a relaxing bedtime routine: Activities like reading, light stretching, or listening to calming music can signal to your body to wind down. Calming scents and herbal tas are also nice to include in a nighttime ritual.

Other Tips to Consider:

· Keeping a notebook by the bed to brain dump. Get what is on your mind onto paper!
· Breathing exercises to calm the nervous system.
· Carve out a few extra minutes in the mornings to start your day from a place of calm.