5 bedtime tips for better sleep

Creating an effective bedtime routine may help improve your sleep quality and quantity. This, in turn, can boost your mental clarity, resilience, motivation and physical health. Here are five habits to help promote good sleep..

Stay away from screens before bed

Aim to disconnect from electronic devices at least 30 minutes before bedtime. The blue light emitted from screens can disrupt melatonin production in the brain, making it harder for you to fall asleep. Instead, engage in calming activities like reading a book, playing a board game with your loved ones or practicing a gentle stretching or yoga routine.

Create a consistent sleep schedule

Establish a consistent sleep schedule by going to bed and waking up at the same time every day if you can. Aim to continue this habit into the weekends as well to help regulate your body’s internal clock (known as the circadian rhythm). This can help improve the quality and consistency of your sleep.

Practice calming bedtime rituals

Your body takes time to wind down before sleep. Creating a bedtime routine that is full of calming and relaxing activities, such as taking a warm bath, practicing deep breathing exercises or performing gentle stretches, prepares your body for bed and makes it easier to fall asleep quickly.

Create a comfortable sleep environment

Ensure your bedroom is conducive to sleep by maintaining a cool, dark and quiet environment. Invest in a comfortable mattress and pillows to support your spine and ensure proper alignment, which will help improve your sleep comfort and quality.

Practice meditation

Integrate mindfulness meditation practices into your bedtime routine. This can involve guided meditation sessions or simple mindfulness exercises that involve deep breathing to calm your mind, reduce anxiety and promote a more restful sleep.