Steps to Enhance Restorative Sleep

Start with the following check list to make sure that you are setting yourself up for a night of good, quality sleep:

  1. Practice relaxation techniques: Meditation, deep breathing, or progressive muscle relaxation can help calm your mind and reduce stress levels, which can help you fall asleep more easily.

  2. Create a relaxing sleep environment: Make sure your bedroom is dark, cool, and quiet. Use blackout curtains or an eye mask, earplugs or white noise machine to block out any distractions.

  3. Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your circadian rhythm and improve sleep quality.

  4. Limit your exposure to screens: The blue light emitted by electronic devices can interfere with your body's production of melatonin, a hormone that helps regulate sleep. Try to avoid screens for at least an hour before bedtime.

  5. Avoid caffeine and alcohol: Both caffeine and alcohol can disrupt sleep quality, so it's best to avoid them before bedtime.

  6. Exercise regularly: Regular exercise can help improve sleep quality and reduce stress levels. Just make sure to finish your workout at least a few hours before bedtime.

  7. Use aromatherapy to help to ground your mind and body to set the stage for sleep.

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