Wind down before bed for a better night’s sleep

Our nonstop lives often mean that we’re busy from the moment we wake up until the moment it’s time to sleep. Sleep doesn’t always come so easily if our minds and bodies aren’t ready for it. Taking some time to transition into bed can lead to a better night’s sleep over time. Here are ways to get started:

Kick caffeine to the curb

Stop drinking coffee, tea, soda, and other caffeinated beverages at least six hours before bedtime. Even though its effects may seem to wear off, caffeine is a stimulant that can stay in your system for up to 12 hours after it is consumed. If you are a big caffeine drinker, cut down on consumption slowly to minimize withdrawal symptoms.

Disconnect from your phone

The last thing many of us do before going to bed is check our phones for a last-minute email or social media post. However, your brain can benefit from decreased stimulation right before it’s time to sleep. The light exposure from screens also promotes alertness.

The National Sleep Foundation recommends leaving your phone, tablet, and other electronics outside of the bedroom while you are sleeping. If that is not an option for you, consider putting it on do not disturb mode during your normal bedtime hours.

Make a plan of attack for tomorrow

Before you head into the bedroom, write down a list of all the things that you need to deal with tomorrow and make a plan to attack them. Put the information somewhere where you can easily see it in the morning. Creating a plan of attack will help prevent you from lying awake at night worrying about you to-do list. This type of proactive writing may also make you more motivated to tackle items on the list rather than putting them off!

Know that achieving these behaviors is going to be a gradual process, but one that is worth it in the long run!