A good night’s sleep is essential for your health, but stress, poor habits, or a multipurpose bedroom can make it challenging. Follow these tips to optimize your sleep environment, habits, and morning routine.

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How to Get Ready for Bed

Meditate
- Mindfulness meditation can improve sleep quality. Try apps like Calm or Headspace for guided imagery or bedtime stories.

Avoid Heavy Meals
- Refrain from eating heavy, fatty, or carb-dense foods 3-4 hours before bedtime to prevent reflux.

Limit Alcohol
- Alcohol disrupts REM sleep, leaving you groggy. Stick to moderate or no drinking in the evening.

Cool Down the Room
- Keep the temperature at a comfortable 65°F for better sleep. Use cooling devices or a programmable thermostat.

Wind Down
- Create a calming routine like washing your face, brushing your teeth, journaling, or doing gentle yoga before bed.

Turn Off Screens
- Avoid electronics 30 minutes before bedtime. Blue light suppresses melatonin, disrupting your sleep cycle.

Embrace Darkness
- Use blackout curtains or heavy blinds to block light, promoting melatonin production.

Try White Noise
- White noise machines or apps can drown out environmental disruptions like honking or slamming doors.

Consider a Sleep Tracker
- Use devices like Oura Ring or fitness trackers to monitor sleep duration and habits—but don’t stress over the data.

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Make a Bed You Can’t Resist

Upgrade Your Mattress
- Replace if it’s more than 10 years old, lumpy, or unsupportive. See Consumer Reports for recommendations on the best options.

Choose the Right Pillow
- Find a pillow that keeps your neck and spine aligned. Customizable pillows, like Coop Home Goods, offer great support.

Invest in Quality Sheets
- Soft, well-fitting sheets improve comfort. Wash them every two weeks to reduce allergens like dust mites.

Try a Weighted Blanket
- These blankets provide a calming effect and may improve sleep by promoting relaxation. Choose one about 10% of your body weight.

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Power Up in the A.M.

• Plan Ahead

  • Use the last 15 minutes of your workday to prep tomorrow’s to-do list, reducing stress.

• Soak in Morning Light

  • Spend 10-20 minutes in sunlight after waking to reset your circadian rhythm and improve nighttime sleep.

• Avoid Morning Tech

  • Delay checking emails or messages for an hour to start your day with focus and control.

• Complete a Quick Task

  • Simple actions like making your bed can create a sense of accomplishment to set the tone for the day.

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The Double-Duty Bedroom

• Minimize Work Clutter

  • Hide laptops and papers at night to avoid reminders of unfinished tasks.

• Tidy Up Exercise Gear

  • Store weights and yoga mats out of sight. Use dividers to separate exercise zones.

• Keep Kids’ Stuff Out

  • Move toys and projects to a different area at day’s end to preserve your restful space.

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Summing it all up

A peaceful bedtime routine, a cozy sleep environment, and mindful mornings are key to better sleep. Make your bedroom a sanctuary for rest, and see the difference in your energy and mood!

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