Getting a good night’s rest is one of the most crucial elements of our overall wellness. When we get enough z’s, our body is able to effectively recover. Without establishing some good bedtime habits, you could be left feeling sluggish, both mentally and physically. Sleep is a key, so ask yourself if you’re doing everything you can to optimize!

1. Establish a bedtime routine 

What brings you serenity at night? Pick a few of your favorite calming activities (journaling, read a book, have a cup of tea, stretching), and try sticking to a series of wind-down moves that make you feel prepared for bed. By repeating the same schedule every night, you’ll start mentally preparing your body for rest.

2. Practice good sleep hygiene

In our busy lives, the vast majority of us have a difficult time putting our screens away before bed, but try putting that phone down about thirty minutes to an hour before bed. Create a relaxing environment for yourself by ensuring all your devices are on do not disturb, or even in another room. Another great hack is dimming the lights an hour before your bedtime to ease yourself into rest.

3. Set a sleep schedule you can stick to

Pick the times you’d like to go to bed and wake up every morning and try to adhere to your schedule. If you’re not where you want to be yet, that’s okay! Make gradual adjustments of fifteen minutes so you have a greater chance of success.

4. Treat yourself to a relaxing sound bath or soothing candle

After a particularly stressful day, put in the extra effort to wind down and relax so you can set yourself up for the next morning. Meditation can also be a great way to invite your body to sleep.

5. Improve your sleep quality

All of the above will help quiet the mind before bed, but to improve your sleep quality on a cellular level, try COAST to feel more recovered in the AM. Cutting down on caffeine and alcohol is also crucial to reducing the load of stress on your system. Deep sleep is when the body restores and repairs, so make sure you are addressing not just the length of time you are sleeping, but the quality as well!