Bedtime Routine

One of the most important things you can do to improve your quality of sleep is to have a set sleep schedule. Our bodies follow daily rhythms, and when we maintain a set time for sleeping and waking, it allows our bodies to naturally wind down at the appropriate time each night and fall asleep more quickly.

It is also helpful to have a bedtime routine. At least 30 minutes before bedtime, engage in relaxing activities that allow your body and your mind to slow down and prepare for sleep.

If we engage in mentally or physically stimulating activities close to bedtime, it will be more difficult to fall asleep. So try to complete your planning, reporting, and any other preparations for the next day at least 30 minutes before you are expected to go to bed.

The light from your mobile devices or any other screen can disrupt your sleep quality. For the best sleep, retire your screens 30–60 minutes before going to sleep.

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Racing Mind

If you struggle to fall asleep because your mind is racing with all the things you must do the next day, try writing them down at least 30 minutes before bed. Get your thoughts on paper, and then put them away in a drawer. This can help you let go of those racing thoughts and to-do lists.

If you wake up in the middle of the night and struggle to fall back asleep, avoid looking at the clock. Checking the time can often cause you to stress about not getting enough sleep, which in turn makes it harder to fall back asleep. Instead, tell yourself that you have plenty of time to fall back asleep. Breathe in and out deeply, relax your body, and slow your mind. You can try any relaxation techniques to help you fall back asleep.