Tips for a Good Night’s Sleep

Establish a regular sleep cycle

• Go to bed and wake up at the same time, even on weekends
• Most adults need 7-8 hours at night
• Avoid long naps

Create a relaxing bedtime routine

• Take a warm bath or shower, meditate, or listen to soft music
• Avoid the phone, computer, or TV screen 30 minutes prior to bed
• Use essential oils like lavender, cedarwood, and chamomile
• Read materials that promote relaxation or use a sleep app

Optimize your sleep environment

• Keep your bedroom cool, dark, and quiet
• Use comfortable blankets, pillows, and a mattress
• Consider utilizing earplugs or a white noise machine to block out distractions
• Consider using blackout curtains or an eye mask to block out light
• Don’t keep a clock by your bed, so you can avoid looking at the time

Manage your diet and exercise

• Avoid caffeine and alcohol prior to bed
• Engage in regular exercise but avoid strenuous exercise close to bedtime
• Have a light meal or snack an hour before bed if needed
• L-Theanine is found in many teas and can help improve sleep quality

Other tips

• Instead of tossing and turning, get up out of bed, read something boring, and then return to bed
• If something is on your mind, write it down, then try to go back to sleep
• Using a weighted blanked can help you fall asleep faster and sleep more soundly