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Many of us are tired but struggle to sleep. Too often we find ourselves up late and not practicing the good sleep hygiene we need. Here are five tips to help you improve your sleep this summer.
Create a calming space. Think about your room as a sleep sanctuary. Keep it cool, quiet and free of clutter. Consider dim lighting and essential oils, like lavender, to create a calming atmosphere.
Practice a pre-sleep wind-down routine. Ease into bedtime with a calming activity like stretching, reading or journaling—anything that helps you shift from the busyness of the day to a more relaxed state.
Turn on a bedtime guided meditation. Guided meditations are a helpful tool for quieting the mind. Studies show that meditation can reduce insomnia by helping you fall asleep faster and stay asleep longer.
Say, “Bye, bye” to blue light. Blue light from phones and tablets can interfere with your natural sleep rhythm. Turn off devices at least an hour before bed, and swap the pre-bed doom scroll for a screen-free routine.
Watch what you eat and drink. Heavy meals, caffeine and alcohol can disrupt your sleep. Keep a daily food journal for a few weeks, and look for patterns to discern sneaky sleep culprits.
Kelly Smith is the founder of Yoga For You and the host of the Mindful in Minutes podcast.
