03/27/2026
March Sleep Hygiene Reset 🌙 A few small habits can make a big difference in your energy, focus, and mood. Here are simple, practical OT-approved tips you can try this week:
1️⃣ Set a Consistent Rhythm
Pick one bedtime and one wake-up time and stick within a 30-minute window. Set a nightly “start winding down” alarm to help you stay consistent.
2️⃣ Build a Wind-Down Window
Choose 2–3 calming activities you enjoy—stretch for 2 minutes, dim lights, read 1–2 pages, or take a warm shower. Keep it predictable so your brain knows sleep is coming.
3️⃣ Reduce Evening Stimulation
Turn screens to “warm/night mode” after 7pm, cut caffeine after 2pm, and choose gentle movement instead of intense workouts. If you must use your phone, keep brightness low.
4️⃣ Audit Your Sleep Environment
Make your room darker and cooler, remove items from your bedside table, and try a white noise app or fan. If your mind races at night, keep a small notepad nearby to “brain dump.”
5️⃣ Anchor Your Morning
Open blinds as soon as you wake up, step outside for 2 minutes, drink water before coffee, and do 5–10 gentle stretches to cue your system to “wake and regulate.”
