Sleep is important to help you feel alert in the day and also to help your body heal and regenerate. We know that a bad night sleep can impact us on a variety of fronts from your mood to weight gain to poor memory. To improve your overall health make a good night sleep a priority and getting that good night sleep is all in the details of your evening.

 

1. Limit Screen Time

Cut down on the amount of TV, cell phone use and tablet use at least 2 hours before bed as the bright screen can signal the brain that it is still daylight and therefore your brain stays activeLimit Screen Time

 

2. Routine

Attempt to go to bed at the same time each night and keep your wake-up time consistent too. If you are able to, try to keep bedtimes consistent on the weekend and you will not fall out of the routine your body thrives on.Routine

 

3. Turn down the Volume

If you cannot avoid screen time keep the volume low or if you like to listen to music keep it at a lower volume than you would listen to in the day as there is less ambient noise in the evening so it should be easier to hear. Keeping things quiet in the evening will help you ease into a calm less stimulated frame of mind.Turn down the Volume

 

4. Read

Having the habit of reading at the end of the day is a quiet activity that helps you to wind down the after the busy events of the dayRead

 

5. Review the Day

One of the best ways to process your day and not let thinking at night keep you awake is to spend a few minutes before bed reflecting on your day and processing it. If you have a lot on your mind it can be a good practice to write in a journal so you can gain perspective on events.Review the Day

 

6. Exercise

Ensuring you exercise in the morning or day will actually help you get a better night sleep as your body will have less aches and pains and also your circulation will be improved.Exercise

 

7. Do Not Eat late in the Evening

Try to avoid eating heavy meals late at night as your body will be working hard to digest the food and this can keep you awake or make it more difficult to sleep. Eat early in the evening or have a light snack in the evening if you need to.Do Not Eat late in the Evening

 

8. Avoid drinking

Avoid drinking caffeine, alcohol and any beverage late at night. Caffeine will stimulate you; alcohol will help you fall asleep, but the quality of the sleep may be interrupted; and if you drink too much water before bed you may need to get up more frequently to go to the bathroom.Avoid drinking

 

9. Breathing / Relaxation Techniques

Taking some deep relaxing breaths at night can help to destress you and allow you to settle down to sleep. Also practicing relaxation like meditation or visualization can calm you down and quiet your mind, helping you sleepBreathing  Relaxation Techniques

 

10. Make a Good Environment for sleep

Ensuring that you have a nice dark and quiet room free of distractions can make your bedroom the perfect place for you to sleep. Having proper window coverings that keep out the sun and covering any lights from electronics can make a world of a difference to your ability to get to sleep and stay asleep.Make a Good Environment for sleep