Sleep Hygiene 

  1. Wind down at least 20 minutes before bedtime
  2. Have a sleep routine even on the weekends.
  3. Remove all electronic devices. Bright light hinders the production of melatonin. This is a hormone that helps with sleep.
  4. Use relaxation techniques such as meditation, deep breathing and even mindfulness.
  5. Exercise in the daytime to get daylight exposure.
  6. Increase physical activity that assists in sleep in better health.
  7. Smoking cessation. Nicotine in cigarettes stimulates the body and can disrupt sleep.
  8. Alcohol reduction is important for a better sleep.
  9. Have a light dinner. Eat at an earlier time.
  10. Keep your room temperature at 65°F.
  11. Use white noise machine or a fan for noise reduction.
  12. Lavender scent can induce sleep.
  13. Cultivate a positive safe space for sleep.