BUILD A BED-ER BEDTIME ROUTINE [reduce
or
eliminate
caffeine]
[read
a
book]
Reading reduces stress & promotes Our brain naturally tells us we're
relaxation.
sleepy as the day goes on &
Opt for a printed book under a
caffeine disrupts our body's
lamplight rather than bright
natural ability to tell us we're
overhead light to help promote
sleepy.
sleep.
Aim to reduce or eliminate consuming any caffeine up to 6 hours before bedtime.
[write
a
list]
If your mind is busy with a to-do list or other worries are keeping you up at night, take a moment to jot them down in a notebook
[reduce
screen
time]
as a ritual before going to bed. This practice helps to ease
Try to turn off devices at least 30 minutes before bedtime. Blue light from screens on our tv,
your racing mind and feel calmer so you can fall asleep more easily.
laptops, tablets, or phones prevent the release of melatonin, a sleepinducing hormone, & make it much more difficult to sleep.
[have
a
cup
of
herbal
tea]
Helps you to slow down & be mindful prior to going to bed, sip slowly & relax into a quiet moment. Herbal teas with chamomile, valerian, or passionflower can help promote sleep.
BUILD A BED-ER BEDTIME ROUTINE [practice
a
breathing]
[consistent
sleep
&
wake
times]
Deep breathing is a great relaxation
Inconsistent sleep and wake times,
activity before going to sleep. It
such as sleeping less during the
helps to quiet your mind and ground
week and catching up on hours
you in your body.
over the weekend, contributes to
Try to the 4-7-8 breath:
poorer quality sleep.
inhale for 4 counts, hold
Even if you regularly obtain 8
the breath for 7 counts, &
hours a night, but shift your sleep
exhale for 8 counts.
schedule 2 or more hours, you
Repeat 3x & notice how
could experience negative impacts
you feel.
on concentration and increased irritability. Try to go to bed at the
[practice
meditation]
Meditation practice can increase
same time, and wake up at the same time every night of the week.
sleep time, improves sleep quality, and makes it easier to fall & stay asleep. It reduces blood pressure, anxiety, & depression.
[reduce
or
eliminate
alcohol]
It’s accessible, budgetfriendly, & you can
Alcohol may cause you to feel
search online for free
sleepy, however, it actually
apps or videos.
disrupts deep restful sleep Consider how close you are to bedtime before you start to drink. Your body needs 1 hour to process
[take
a
hot
shower
or
bath]
1 drink. Because alcohol stays in your system, it can impact your sleep
Try taking a shower or bath
well after you’ve gone to bed,
before bed time.
reducing the quality of
The rise & then fall in body
your sleep & interfering
temperature promotes
with your feeling rested
drowsiness.
the next day.