Better sleep can significantly improve mental health by supporting brain function, regulating mood, and promoting emotional processing. It helps with cognitive tasks like attention, memory, and decision-making, and it can also reduce symptoms of anxiety and depression.
Make it COLD!
Keep your room cold, ideally between 15.6°C and 19.4°C
Minimize noise and block out light
Follow the 3-2-1 Bedtime Routine:
3 hours before bed – No Food
2 hours before bed – No Work
1 hour before bed – No Screens
Get Natural Light in the morning hours
Spend time outdoors or in natural light daily. Exposure to sunlight early in the day can help regulate your body’s natural sleep-wake cycle.
Establish a Fixed Awakening Time
Wake up at the same time every day, even on weekends, regardless of your sleep quality. This helps your body develop a regular sleep-wake rhythm.
Schedule Worry time.
Leave your worries about work, school, health, and relationships out of the bedroom. Schedule a “worry time” earlier in the evening to address your concerns. If you wake up at night with worries, jot them down and remind yourself you’ll deal with them in the morning.
Relax.
Engage in activities that calm your body and mind before bedtime. Consider taking a warm bath 90 minutes prior to sleep, or try relaxation techniques like calm breathing, progressive muscle relaxation, meditation, or listening to soothing music.
Get Physical.
Regular exercise is linked to improved sleep quality. Aim to exercise for at least 30 minutes three times a week. Activities like walking or running are great options. The optimal time to exercise is in the late afternoon or early evening. Morning workouts can be beneficial, but they may not directly aid sleep. Avoid exercising less than two hours before bedtime, as it might disrupt your rest.
Set a Bedtime Routine.
A consistent bedtime routine signals to your body that it’s time to sleep. Create a nightly ritual that you follow consistently, such as taking a warm bath, putting on pajamas, brushing your teeth, and then relaxing with soft music and a book until you feel sleepy.
Sleep Only When Sleepy.
Avoid forcing yourself to bed at a specific time if you’re not feeling tired. This can lead to frustration as you lie awake.
Avoid Caffeine.
Steer clear of caffeine at least four hours before bedtime. This includes coffee, certain teas, soft drinks, and chocolate, as caffeine is a stimulant that can keep you awake.
Avoid Alcohol.
Though you may think alcohol helps you fall asleep, it can disrupt your sleep later in the night. Aim to avoid alcohol for at least four hours before bed.
Skip the Nap.
Napping can interfere with your regular sleep cycles. If you struggle with sleep, try to avoid naps, so your body feels more tired at bedtime.
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