Make sleep a priority in your life, as it is essential for physical, mental, and emotional health, acting as ’emotional first aid’ by recalibrating emotional networks, processing difficult experiences, and stripping away emotional charge from memories.
Create and consistently follow a wind-down routine before bed, such as taking a bath, reading, light stretching, or meditation, to gradually prepare your mind and body for sleep, as sleep is a gradual process, not a light switch.
Strive to keep technology, especially phones, out of your bedroom entirely, or at least delay using them in the morning until after you’ve completed initial routines like brushing your teeth or having your first cup of tea.
Implement typical sleep hygiene tips such as maintaining regularity in sleep times, ensuring darkness at night, turning off screens, and dimming half the lights in your house before bed to improve sleep quality.
Set your bedroom temperature to approximately 18-18.5 degrees Celsius, as this range is considered optimal for sleep.
If struggling to fall asleep due to rumination, visualize taking a five to ten-minute walk in a calming place like the woods or a beach to distract your mind and help you drift off.
If you struggle with sleep, remove all clock faces from your bedroom, as checking the time during wakefulness can increase anxiety and worsen sleep.
Refrain from consuming alcohol and caffeine, especially before bed, as they can negatively impact sleep quality.
If you must bring your phone into the bedroom, only use it while standing up; this physical discomfort will naturally encourage you to put the phone away after a short period.
Avoid counting sheep if you’re struggling to sleep, as studies show this practice can actually lead to worse sleep.
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