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.