Sleep is crucial for positive physical and mental health. However, sometimes getting a good night’s sleep can be a challenge. Transitioning from a stressful day to the calm needed in getting a full night’s sleep can be tough. Having a sleep routine that you stick to is so important in getting the hours you need in feeling well rested. Try to build a personalized sleep routine that fits YOUR specific needs:

Some things to avoid:

No cardio before bedtime

This will amp you up rather than help calm you down. Cardio like dancing or running can be done earlier in the day. Using up this energy can help you fall asleep faster.

No screens for at least an hour before bed

Blue light from the phone, television, and computer can keep you awake. If you have to use one of these, try it in “night shift” mode.

Cut out video games, television, social media and other forms of electronics before bed

These tasks engage your brain, and can potentially stress you out. Try to avoid these activities for at least an hour before bed.

No caffeine after noon

Aim for water, milk, or non-caffeinated beverages such as tea.

No smoking or drinking

Alcohol can interfere with your sleep cycle. It may feel as though drinking makes it easier to fall asleep however it also makes it a lot harder to stay asleep. Nicotine in cigarettes is a stimulant which makes it harder to sleep. Avoid doing these things especially before bed.

Don’t study in bed

Use your bed for sleep only. If you read or study in bed, this will make your brain associate bed with stress instead of sleep.

No naps longer than 30 minutes

When you sleep for longer periods during the day, it makes it more difficult to fall asleep at night. Avoid naps if you can and if you are in need, make sure to aim for 30 minutes or less.

Don’t have a big meal before bed

Eating a large meal up to three hours before bed can cause insomnia and heartburn. Try a low-fat snack with complex carbohydrates if you have a hankering before bed. Whole grain cereal and low-fat milk, yogurt with a banana, or whole wheat toast with peanut butter are good choices. Avoid products with sugar in them.

Keys to Developing a Sleep Routine:

A bedtime routine should be about an hour long and include things you enjoy, so that you will look forward to doing it. For example, reading a favorite book or taking a bath while listening to your favorite music. 

Create a serene, sleep space.

Aim for a space that’s optimal for good sleep. You may not have control over all the factors for a good night’s sleep, however try to get creative and work with what you have: get ear plugs, face mask, or a white noise machine to help set the mood.

Stick to waking up and going to bed at the same time each night/day

By going to bed and waking up at the same time each day, your body establishes a natural rhythm and lets itself know when it is tired and when it should become alert. When we change these times our bodies become confused so consider apps to help track your sleep habits and keep you accountable.

Prep for the following morning

It’s hard to fall asleep when thinking about all the things we have on the docket the next day. Before you get ready for bed, plan for tomorrow: pick out your clothes, pack your lunch, and prep anything else you might need. Check your schedule for the next day to make sure you are prepped for all you have going on and can relax the night before.

Set an alarm clock for an hour before you want to fall asleep

A great reminder that it is time to start your sleep routine!

Bedtime is alone time

Being alone allows us to relax. If you cannot avoid some human interaction, limit this as you wind down for the night, that means reducing messages and texting with friends.

Use relaxation exercises

Activities like yoga, mindfulness meditation, reading (as long as it doesn’t keep you up!), a warm bath or something else that helps you let go is really helpful as your brain will associate this activity with sleep.

Trouble falling asleep? Come up with a solution

Write down your to-dos if you are thinking about them before bed. Thinking about an argument or frustration at work or with a friend? Write down how you are feeling and what you plan to do about it. When thoughts like these keep popping up, remind yourself you’ve written these things down and you can let the thought go.

Trouble falling asleep? Get up

If you haven’t fallen asleep after twenty minutes, get up and do something relaxing. Trying to sleep when you can’t creates unnecessary stress which makes sleep that much more difficult.

If you find yourself regularly struggling to fall asleep, are constantly fatigued, or have not gotten a good night’s sleep in a week or more, speak to your doctor. They can help figure out what is going on and how to manage this. Additionally, a therapist can be helpful in developing strategies for dealing with stress, anxiety, depression or others that can impact sleep.