Tips for a Better Sleep

Sleep has a big impact on your physical and mental well-being so make it a priority.  Below are some helpful tips on nightly routines that will help you fall asleep faster and stay asleep longer.


Maintain a Sleep Schedule


A regular sleep schedule provides your body with a routine and consistency.  By committing to going to sleep and waking up at the same time each day you can provide your body with the allotted time it needs to rejuvenate.

In his article “Both Bedtimes and Wake Times Matter to Good Sleep” Dr. Michael Breus, PhD, aka “The Sleep Doctor” recommends deciding on a wake time and working backwards to determine what time you should go to sleep.  For example, if you need to wake by 7:00 am then your bedtime should be 11:00 pm in order to get a full 8 hours of sleep.  He also explains that establishing a sleep routine decreases the stress that comes with nights and mornings and makes it easier for you to fall asleep.

Tips_for_Better_Sleep_ToDo_ListStop Working and Brain Dump

Stop working at least 2 hours before bed.  Use the first hour to organize for the following day.  One way to do this is to complete a brain dump by creating a to-do list.  This also allows you to write down everything you need to do the next day so you aren’t thinking about it while trying to fall asleep.  We also suggest you set your device to Night Mode which reduces the blue light that emits from your phone to minimize the strain on your eyes and turn on the Do Not Disturb feature so you can take a break from emails, notification, and calls.

Tips_for_Better_Sleep_ReadingRelaxing Bedtime Ritual

Plan to go into relaxation mode at least an hour prior to bedtime, preferably after you’ve organized for the following day.  You can use this time to pamper yourself with a bath, listen to a podcast, or read a book.  Find what calms your mind and do it.  Just like your sleep schedule, try to stay consistent in your pre-bedtime routine.

Tips_for_Better_Sleep_NightstandDesign a Relaxing Sleep Environment

When it comes to sleep, your physical space is just as important as your mental well-being so create an environment that helps you relax.  Your bedroom should be cool and dark.  We also suggest the ambient noises from the White Noise app to mask any startling noises in the night so you can fall asleep faster and stay asleep longer.  Other great additions to your sleep environment include calming essential oils, comfy pillows, and a great mattress.

Use these tips for a better sleep and download the White Noise app to help you fall asleep faster and stay asleep longer!