Sleep Hygiene & Bedtime Routine Recommendations

Sleep Hygiene

Your sleep has a significant impact on your mental health and overall wellbeing. It’s important to practice good sleep hygiene by creating a peaceful sleep atmosphere and bedtime routine. Below are a few sleep hygiene tips to improve your sleep quality:

• Set a consistent bedtime and wake-up time

• Begin your wind-down routine at least 30 minutes before going to bed

• Avoid electronics, screentime, and blue light at least 30 mins before bed

• Avoid caffeine, alcohol, and nicotine before bed

• Avoid doing work/homework in your bed

• Lower your bedroom temperature and/or use a fan

• Dim your lights or use a nightlight as you prepare for bedtime

• If possible, invest in soft and comfortable bedding (i.e. pillows, sheets)

• If possible, don’t use your phone as an alarm clock. Instead, buy an alarm clock and place your phone in another room or somewhere away from your bed so you’re not tempted to scroll on your phone when you wake up

Bedtime Routine

A bedtime/wind-down routine signals to your brain and body that the day is over and that it’s time for rest. Create a bedtime routine that works for you and make changes as needed. Below is a list of ideas for your bedtime routine.

• Take a warm shower or epson salt bath

• Use essential oils/aromatherapy

• Light a candle

• Drink warm non-caffeinated tea

• Eat a light snack

• Read a book or listen to an audiobook

• Use a weighted blanket

• Do light exercise/gentle movement

• Practice your skincare + hair care routine

• Journal or do a brain dump

• Color or draw

• Pray

• Write down a to-do list for the next day

• Create a gratitude list or a list of things that went well today

• Listen to relaxing music, white noise, or nature sounds

• Practice a mindfulness or grounding technique

Sleep Product Recommendations

• Sleepytime tea

• Magnesium glycinate

• Magnesium oil spray or lotion

• Valerian root

• Tart cherry juice

• Bone broth