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| | Welcome to the third and final day of our series on creating healthy sleep habits! Today, we're focusing on how to create a restful evening routine.
There's no one-size-fits-all approach to preparing yourself for good sleep. Our lifestyles are all unique, and so our evening routines will be too. However, the following tips may help you along: | | • | Write your worries down: Journaling is a legitimate emotional regulation technique used in cognitive behavioral therapy. Writing down what's going on in your head can help you see your worries in a new light and decrease their power over your emotions. | | | • | Reconsider that nightcap: While alcohol shortens the time it takes you to fall asleep by slowing down the body's central nervous system, research shows that alcohol reduces sleep quality in the beginning of the night as well as once it wears off. | | | • | End screen time early: The light from your phone, tablet, laptop, and other devices promotes wakefulness. Do your best not to look at your screens directly before you go to sleep. | | | Make your room a sleep sanctuary | | Your circadian rhythm is influenced by your environment, so it's important to make your bedroom as conducive to good sleep as possible. This doesn't mean dropping hundreds of dollars on linen sheets or fancy blackout curtains (though it could). Some easy fixes you can make include: | | • | Eliminating light and sound pollution: The easiest solution to this might be an eye mask and a white noise machine. | | | • | Redecorating: Studies show that certain colors like blue and green have a calming effect on the mind and body. If those colors don't suit you for some reason, aim to create an environment that is cozy and relaxing. | | | • | Regulating room temperature: Aim for 66°F to 69°F (19°C to 20.5°C). | | | Breathe your way to sleep | Some relaxation and visualization methods may help you fall asleep faster by encouraging you to focus on your breathing and muscles rather than external factors.
One example is the 4-7-8 breathing method. This simple yogic exercise was designed to bring the body into a state of deep relaxation and regulate the fight-or-flight response. Download our free tutorial below for step-by-step instructions. |  | | | | Seek professional help if you can't find rest | | If you're still experiencing persistent signs of insomnia, despite practicing good sleep habits, consider talking with a professional. Many treatments exist, including cognitive behavioral therapy for insomnia, medications, supplements, and alternative remedies. | | Stay on track with your sleep goals | | Remember: Habit change doesn't happen overnight, and progress usually doesn't occur in a straight line. But the first step is committing yourself to making good sleep a top priority. | | | | Thanks for reading our series! We hope that the information we shared helps you improve your sleep health for years to come. | | | | | | | | Until next time, |  | Take care of yourself, and we'll
see you again soon! | | | | View in browser
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