Sleep Hygiene

Here are some simple habits and strategies that can make a real difference in your sleep: 

• Keep a regular sleep schedule and try to go to bed and wake up at the same time each day 

• Create a relaxing bedtime routine such as reading, stretching, or listening to calm music 

• Limit screen time before bed, as light from phones and tablets can keep the brain alert 

• Avoid caffeine in the evening, including tea, coffee, and energy drinks 

• Use your bed mainly for sleep rather than for studying, eating, or scrolling on your phone 

• If apprehensive or racing thoughts show up at night, write them down earlier in the evening so your mind does not need to hold on to them 

• Gently slow your breathing by extending your exhale to signal your body that it is safe to relax 

• Remind yourself that thoughts do not need to be solved at bedtime and can be returned to later 

• If you are unable to fall asleep after some time, get out of bed and do something calm or neutral until you feel sleepy again 

• Get daylight exposure and some movement during the day to help regulate your body clock