Your bedroom should feel like a sanctuary—a place that invites relaxation and rest.
Electronic devices like phones, tablets, and TVs emit blue light, which disrupts your body’s natural production of melatonin, the hormone that helps you fall asleep. Try powering down all screens at least one hour before bedtime.
As you approach bedtime, gradually reduce lighting in your home. Bright lights can delay melatonin production, making it harder to wind down. Think soft lamps, not overhead LEDs.
Temperature matters more than you might think! The ideal bedroom temperature for sleep is 65–67°F (18–19°C). Cooler temps have been linked to improved sleep efficiency—how well you sleep throughout the night.
If your bed is lumpy, cramped, or over a decade old, it might be time to invest in better support. Replace your mattress if:
A predictable schedule teaches your body when to sleep and when to wake up—just like clockwork.
Go to bed and wake up at the same time every day, even on weekends. You might even set a gentle bedtime reminder in addition to your morning alarm.
If you’re lying in bed awake for more than 20 minutes, get up. Do something relaxing in a dim room—like stretching or reading—until you feel sleepy again. This prevents your brain from associating your bed with frustration or restlessness.
Avoid long naps during the day, especially late in the afternoon. If you need to recharge, limit naps to 20–30 minutes, preferably before 3 PM. Naps can help recover lost sleep, but they shouldn’t replace your regular sleep routine.
How you mentally transition into sleep matters. A calming pre-bedtime ritual tells your body it's time to relax.
Great sleep doesn’t begin the moment your head hits the pillow—it starts with intentional choices hours before. From reducing screen time to cooling down your bedroom and building relaxing routines, these simple changes can unlock deeper, more consistent rest.
If you’re still struggling with sleep despite creating a healthy environment and routine, consider speaking with a healthcare provider. They can help assess whether sleep disorders, stress, or medication may be playing a role.
Your best sleep might be just one habit away. 🌜
Looking for more information regarding sleep? Consider reading the book “Why We Sleep” by Matthew Walker, PhD.
