Sleep Tips & Resources
Helpful advice and resources to improve your sleep quality and habits.
Sleep Hygiene Tips
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock for better sleep quality.
Get sunlight exposure during the day and limit bright light in the evening. This helps maintain your circadian rhythm and melatonin production.
Develop a relaxing pre-bedtime routine such as reading, gentle stretching, or meditation to signal to your body that it's time to wind down.
Keep your bedroom cool (around 65°F or 18°C), dark, and quiet. Consider using earplugs, an eye mask, or a white noise machine if needed.
Avoid caffeine late in the day and limit alcohol before bed. Also, try not to go to bed either hungry or too full to prevent discomfort.
The blue light emitted by phones, tablets, and computers can disrupt your sleep. Try to avoid screens at least 1 hour before bedtime.
Sleep Articles
Sleep occurs in cycles of about 90 minutes, moving through different stages including light sleep, deep sleep, and REM. Each stage plays a vital role in physical recovery, memory consolidation, and emotional regulation.
Most adults need 4-6 complete sleep cycles per night, which translates to 7-9 hours of sleep. Waking up at the end of a cycle rather than in the middle can help you feel more refreshed.
Chronic stress can lead to hyperarousal, making it difficult to fall asleep and stay asleep. This creates a vicious cycle, as poor sleep further increases stress levels and reduces your ability to cope.
Practices like mindfulness meditation, deep breathing exercises, and journaling before bed can help break this cycle by lowering stress hormones and preparing your mind for rest.
Helpful Resources
- •Calm - Guided sleep stories and meditations
- •Headspace - Sleepcasts and wind-down exercises
- •Insight Timer - Free library of sleep meditations
- •White Noise Lite - Ambient sounds for sleep
- •myNoise - Customizable soundscapes
- •Rain Rain - Natural rain and storm sounds
- •"Why We Sleep" by Matthew Walker
- •"Sleep Smarter" by Shawn Stevenson
- •National Sleep Foundation Resources