Sleep and rest

If you need time to process your thoughts or plan the next day, reserve 15-30 minutes beforehand to make a “worry list” or to-do list that you’ll deal with tomorrow.

If you’re still having difficulty falling asleep, get out of bed.

When you try harder to fall asleep, it can just lead to more frustration. Leave the bedroom and do something relaxing like reading in dim light.

Return to bed only once you feel sleepy and wake up at your usual wake time.

Your bedtime routine should feel easy and nurturing. By the time you’re finished you should feel relaxed. 

• Set an alarm to signal preparing for bed
• Try to get to bed and wake up at the same time every day
• Create a pre-bedtime playlist
• Lower the lights
• Take a bath or shower
• Journal or meditate

Reduce screen time from phones, computers, tvs, and tablets for at least an hour or two before bed. 

Research has found that the blue light from screens can mess with your body’s melatonin production, making it harder to fall asleep. 

By cutting back on screens before bedtime, you help your body produce melatonin naturally, making it easier to fall asleep and sleep better. 

Caffeine — like soda, energy drinks, or coffee — can keep you awake and make it hard to fall asleep, while heavy foods can make you feel uncomfortable and disrupt your sleep. 

Opt for light snacks if you’re hungry before bed, and choose caffeine-free drinks in the evening to help your body wind down and get a good night’s sleep. 

Create a bedtime playlist with sounds that help you relax —  like calming music, guided meditations, or nature sounds.

Listening to these before bed can help signal to your body that it’s time to wind down and prepare for sleep. 

Don’t know where to start? Explore YouTube, Spotify, or Apple Music for “sleep playlists.”