05/06/2026
You cannot separate mental health from physical health. They are equally important and deeply connected.
TIPS FOR IMPROVING YOUR SLEEP:
*Set a regular bedtime. Your body likes to have a routine, plus you’re more likely to get enough sleep if you schedule rest like your other important tasks.
*Limit caffeine. Drinking caffeine to stay awake during the day can keep you up at night. Stop drinking coffee, tea, and other caffeinated drinks six to eight hours before bed.
*De-stress yourself. Relax by taking a hot bath, meditating, or envisioning a soothing scene while lying in bed. Finish any next-day preparations about an hour before bed so you won’t be worried about them as you fall asleep.
*Get out in the sun. Getting natural sunlight during the day helps to maintain your body’s sleep-wake cycle. Aim for 30 minutes of sun exposure and be sure to wear sunscreen. A light therapy box can help if going outside isn’t an option.
*Exercise. Working out can improve sleep in lots of ways, including relieving muscle tension. Don’t work out right before bed, though, since exercise may make you more alert. If you like, try gentle upper-body stretches to help transition into sleep.
*Don’t eat right before bed. It can cause indigestion and heartburn, which can mess up sleep.
*Nap smart. If you need a nap, take it before 3 p.m. and limit it to an hour.
*Say no to ni****ne. The ni****ne in to***co products and vapes is a stimulant, which can keep you up at night.
*Go easy on the drinks. Drinking too much before bed can make you wake up to go to the bathroom, and drinking alcohol gets in the way of reaching the deep and restful stages of sleep.
*Limit distractions. Turn off anything in your bedroom that might distract you from sleep. The light from screens can confuse your body’s internal clock.
*Make your bed a sleep haven. No paying bills or writing reports in bed. Also, if you can’t fall asleep after 15 minutes, you can try some soothing music, but if you remain alert, experts recommend getting up until you feel more tired.
