- Reading an hour before bed can provide better sleep by allowing the mind to relax and decompress from daily stressors.
- Do not have caffeine after 3 pm since caffeine is a stimulant which can keep you awake or interrupt your sleep.
- Reduce your screen time to at least 1.5 hours before you go to bed because staring at the screen can keep your mind racing and your eyes stimulated.
- Wash your face, brush your teeth, and get comfortable in a good position in bed a half hour before you go to sleep.
- Develop a consistent routine so your body knows what to expect each night.
- Avoid large meals and alcohol later in the day. If your stomach is full, you will not be able to rest comfortably.
- Exercise regularly but be sure to not do this at least 2-3 hours before you are ready to go to sleep.
- Try to wake at the same time every day, even if you have off from work.
More Ways to Enhance Your Sleep
- Mindful breathing or meditation: Spend 5-10 minutes before bed doing deep breathing exercises, progressive muscle relaxation, or a short guided meditation. Calming the nervous system helps lower anxiety and physical tension.
- Optimize your sleep environment: Make your bedroom as dark as possible. Use blackout curtains if needed, reduce noise, and keep the room temperature cool. A cooler room (around 65°F or 18°C) often helps many people fall asleep more quickly and stay asleep.
- Limit naps: If you do nap, aim for 20-30 minutes earlier in the day. Long or late naps can interfere with the sleep drive needed for nighttime rest.
- Mind your liquids: Stay hydrated, but reduce fluids in the evening so you’re less likely to wake up in the night to use the bathroom.
- Journaling: If racing thoughts tend to keep you awake, spend a few minutes journaling or listing unresolved worries or tasks earlier in the evening. Getting them out of your head can help.
- Natural light exposure: Get natural sunlight during the day, especially in the morning. Light helps regulate your circadian rhythm and improve sleep quality.
- Wind down rituals: Incorporate calming rituals like soft stretching, sipping herbal tea (non-caffeinated), or listening to gentle music. These cues signal to your body that bedtime is approaching.
Putting It All Together
These tips are most effective when they work together as a consistent nightly routine. You don’t need to do everything – start with 2-3 changes and build gradually. For example, pair reading with avoiding caffeine after 3 pm, or add in mindful breathing and a wind-down ritual.
Sleep gives your mind and body the chance to renew, heal, and reset. When your sleep improves, you’ll likely notice better mood regulation, higher focus, more energy during the day, and resilience to stress.
If you’ve tried these strategies and still find sleep elusive, you don’t have to face it alone. At Transformative Mindset, we specialize in helping people tailor sleep plans grounded in their lifestyle, personality, and needs. Contact us today to schedule a consultation and start your journey toward restorative, peaceful sleep.