Sleep

Transform your Sleep

Sleep Routine

Sleep Environment

Sleep Environment

Set a Fixed Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body's sleep-wake cycle.
Pre-Sleep Ritual: Develop a relaxing bedtime routine to signal your body it's time to wind down. This could include activities like reading a book, taking a warm bath, or listening to soothing music.
Power Down Hour: Start a "power down" hour before bed where you dim the lights and avoid all screens (including phones, computers, and TV). This helps decrease blue light exposure, which can interfere with melatonin production and disrupt sleep.
Scent Your Sleep: Use aromatherapy to enhance your sleep environment. Scents like lavender, chamomile, or sandalwood can be relaxing. You can use essential oil diffusers, scented candles (be sure to blow them out before sleeping!), or scented lotion

Sleep Environment

Sleep Environment

Sleep Environment

Create a Restful Atmosphere: Make sure your bedroom is quiet, dark, and cool. Use blackout curtains, eye masks, and earplugs if needed.
Invest in Quality Bedding: Use a comfortable mattress and pillows. The investment in quality bedding can significantly improve your sleep quality
Upgrade Your Sleep Tech: Consider gadgets that can improve sleep quality, such as a white noise machine to drown out disruptive sounds, or a "smart" thermostat to keep your bedroom at an optimal temperature (around 65°F or 18°C).
Grounding/Earthing: Some people find that grounding techniques, like sleeping with a grounding sheet or mat, can reduce nighttime stress levels and improve sleep quality. Grounding is believed to stabilize the electrical environment of your body.

Ease out of Bed

Sleep Environment

Ease out of Bed

Gradual Awakening: Use a sunrise alarm clock that simulates the sunrise, gradually brightening your room to wake you up naturally rather than abruptly.
Gentle Sounds: Set your alarm to a soft, soothing sound or melody that increases gradually in volume, rather than a harsh, jolting alarm tone.
Hydrate Immediately: Keep a glass of water by your bed and drink it first thing after you wake up to hydrate your body and aid natural cortisol regulation.
Limit Immediate Screen Exposure: Avoid jumping straight to your phone or computer as the blue light and influx of information can spike stress levels. If possible, wait at least 30 minutes.
Morning Quiet Time: Start your day with some quiet time for meditation, reading, or a calm activity that does not involve technology or intense concentration.