Adequate sleep is something our body needs to recharge and maintain our health. However, between busy schedules and daily stress, it can be hard to wind down for a restful night of sleep. Prepare your mind and body for sleep with the following five tips.
- Finish Today’s Tasks and Prep for Tomorrow
Start your wind down by finishing any priority tasks before getting ready for bed. Plan what needs to be completed today and schedule the rest for another time. Next, arrange and prepare anything you need for the next day, such as laying out clothes, making meals, or reviewing your schedule. This approach allows your mind to relax rather than dwell on your to-do list. Consider physically writing down your schedule or to-do list for the next day to avoid anxious thoughts.
- Rethink Your Evening Food and Drink Choices
Often, we like to wind down our day with a quick snack or beverage, but your choice could be keeping you up at night. Pay attention to the timing of any caffeinated beverage or snack. Caffeine consumption later in the day can keep your mind more stimulated and alert, making it harder to wind down for sleep. Limit high sugar content or heavy meals before bedtime. These choices can also keep you more alert or cause gastrointestinal discomfort. Cut back on alcohol intake before sleep. While you might find a glass of wine helps you fall asleep quicker, it often leads to more frequent waking through the night and disrupts restful sleep.
- Turn Off Your Screens
Screen time before bed can be a major sleep disruptor. The blue light emitted from televisions, computers, tablets, and phones can alter our body’s natural melatonin production and interfere with our sleep-wake cycle. It can also keep our minds more stimulated and engaged, making it harder to fall asleep or stay asleep. Furthermore, endless scrolling on social media, late-night news, or entertainment that evokes various emotions can keep us up later than initially planned and create more stressful feelings, making it difficult to wind down and fall asleep. Consider turning off screens thirty to sixty minutes before bed so your mind can be ready for sleep.
- Prepare Your Bedroom
Preparing your bedroom for optimal comfort sets you up for a restful night. Set the thermostat to a comfortable sleeping temperature, and consider using a fan or additional blankets if necessary. Keep your sleep space dark and quiet to help minimize distractions. Put away clutter and choose clean sheets with a comfortable pillow to make your room even more relaxing and comfortable. Aim to keep work and electronics out of the bedroom. These distractions make it challenging for your mind and body to wind down.
- Choose Mindful Relaxation Activities
Wind down with screen-free, mindful, and relaxing activities. Activities like reading a physical book, listening to relaxing music, or journaling can help calm your thoughts after a busy or chaotic day. Incorporating stretching, yoga, or progressive muscle relaxation will ease tense muscles and physically prepare your body for sleep. Finally, consider mindful activities such as deep breathing exercises, grounding exercises, or guided meditations to help relax your mind and body. Try practicing various relaxing activities to help find the ones that resonate with you the most and prepare you for a restful night of sleep.
Continue Reading August 2025 Newsletter: Why Staying Hydrated is More Important Than You Think