09/10/2025
ᴀʀᴇ ʏᴏᴜ ᴇxʜᴀᴜsᴛᴇᴅ? sʟᴇᴇᴘɪɴɢ ᴘᴏᴏʀʟʏ? ᴜɴᴀʙʟᴇ ᴛᴏ ᴡᴀᴋᴇ ᴜᴘ ɪɴ ᴛʜᴇ ᴍᴏʀɴɪɴɢ? sʟᴇᴇᴘɪɴɢ ᴛʜʀᴏᴜɢʜ ʏᴏᴜʀ ᴀʟᴀʀᴍ? ʀᴇᴀᴄʜɪɴɢ ғᴏʀ sʟᴇᴇᴘ ᴀɪᴅs ᴇᴀᴄʜ ɴɪɢʜᴛ?
🥱😴
Check this out!
Here are some tips for a more restful nights sleep!
☀️ 𝔻𝕒𝕪𝕥𝕚𝕞𝕖 ℝ𝕠𝕦𝕥𝕚𝕟𝕖:
👉🏻 Get at least 30 minutes of natural light exposure each day. Natural light influences your body’s circadian rhythm which impacts when you feel tired. Morning light exposure can help alight your sleep-wake pattern which will help your body sleep at night. (𝘊𝘩𝘦𝘤𝘬𝘰𝘶𝘵 𝘰𝘶𝘵 𝘭𝘢𝘴𝘵 𝘱𝘰𝘴𝘵 𝘢𝘣𝘰𝘶𝘵 𝘨𝘳𝘰𝘶𝘯𝘥𝘪𝘯𝘨! 😉)
👉🏻 Go to bed and wake up at the same time every day – including weekends! Studies show that a consistent sleep/wake schedule is linked to improved sleep. Consistency with the timing of meals can also help with sleep quality too!
👉🏻 Limit naps to a maximum of 20 minutes per day – in the early afternoon. Napping later in the afternoon will impact when your body feels tired. Ideally, a 20-minute nap would not be within 8 hours of bedtime.
👉🏻 Improve your diet by increasing fruits and veggies! Improved nutrition with whole foods, vitamins, and nutrients positively impacts sleep quality.
👉🏻 Calm your mind throughout the day with deep breathing to decrease stress. Stress is inevitable in our lives, but our response to these moments depicts whether or not they will affect our sleep. Learning relaxation techniques such as diaphragmatic breathing can improve resilience and limit the impact stress has on our sleep.
🌙 ℕ𝕚𝕘𝕙𝕥𝕥𝕚𝕞𝕖 ℝ𝕠𝕦𝕥𝕚𝕟𝕖:
👉🏻 Having a consistent night time routine will signal to your body when it is time to sleep – consistency is key!
👉🏻 Set up a bedtime routine tailored to what you like. This may look like putting on comfortable pajamas, brushing your teeth, and then doing a relaxing activity such as reading a book or journaling before turning the lights out. The key here is low stimulation activities. Repeat these steps each night so your body can feel when it is time to rest.
👉🏻 Prioritize a minimum of 7 hours of rest each night. Finding the right bedtime for your body is essential. This process may take some time but there are sleep calculators out there that can be used to find your optimal bedtime. If enough time is not dedicated to rest, you will get insufficient sleep.
👉🏻 Use your bed only for sleep and quality time. It is helpful to create a connection between being in bed and sleeping. Spending too much time awake in bed and doing other activities such as watching TV, eating, or working will disrupt the sleep/bed connection.
👉🏻 Get out of bed if you are unable to sleep after 20 minutes. Tossing and turning when trying to sleep causes frustration and sleeplessness. If your unable to sleep, get up and do a calming activity with dim lights – avoid screens and technology. Once your sleepy, head back to bed.
👉🏻 Set your phone to silent, have it charging in another room and NOT next to your bed. Notifications and vibrations from the phone will disrupt your sleep. This also prevents you from checking the time throughout the night which will also disrupt sleep.
👉🏻 Reduce noise by using ear plugs or a white noise machine to limit unwanted awakenings.
👉🏻 Keep the room as dark as possible. Exposure to light in the bedroom will cause shallower sleep and greater chance of unintentional wake ups.
👉🏻 Get fresh air and open windows when possible! Ideal bedroom temperature is between 65-68 degrees fahrenheit. Opening windows or using an air purifier will also help with better ventilation which is beneficial for sleep too!
Happy sleeping! 💤💤
