Small Changes at Bed Time have a Big Impact on Sleep

April 27, 2021

Small Changes at Bed Time have a Big Impact on Sleep

woman reading book

We all know that sleep is a necessary and vital component of good health and productivity.

Some people require more sleep and others less. But regardless of how much sleep is optimal for you, once you hit the pillow how can you be sure you are making the most of your time and falling asleep quickly?

Here are four quick tips to help turn off the stress and turn on your sleep.

  1. Plan for tomorrow. Finish tasks that can be completed the night before, such as packing a bag, preparing a lunch or laying out clothes. Make a list of thing you need to do the next day. (Before you get into bed!) This allows your brain to relax rather than going over tomorrow’s tasks.
  2. Turn off screens. The blue light emitted from phones, tablets and TVs mimic sunlight. This sends signals to the brain that it is daytime and may cause it to be stimulated instead of preparing it for sleep.
  3. Read a book. While this seems counter to relaxing your mind, studies actually suggest reading a book may relax the mind as well as provide a mood boost because it serves as a healthy form of escape.
  4. Enhance your environment. Try soft, calming music or white noise such as nature sounds to give the mind something to focus on without the distraction of music or words. Use light-blocking curtains or shades to reduce the amount of light entering your room. Adjust the temperature of the room to a comfortable setting.

Maximize your chances of falling asleep faster by incorporating these tips into your nighttime routine. Better sleep leads to a healthier and happier you!

By Jeremy Butterfield, Well-Being Health Coach