06/06/2025
Sleep is a major cornerstone for an energetic, joyful, healthy life.
If you’re struggling to get good quality sleep, these four steps are essential to getting better sleep.
1. Set a bedtime and try to stick to it. I know that I want to start to wind down around 9 and be in bed by 10 every night.
2. Put your phone on airplane mode, shut off the TV, and put away all devices 45 minutes before bed.
3. Use the remaining time to focus on active relaxation. This can include reading, journaling, meditation, or meaningful conversation with loved ones. I like to have a hot bath around 8:30 p.m. Then I read for a little while and write in my gratitude journal.
4. Get exposure to sunlight in the morning. Believe it or not, one of the best ways to reset your circadian rhythm is to expose yourself to about 15 minutes of sunlight in the morning. Instead of looking at your phone first thing, try a meditation or walk outside. Try to get outside a few times a day. At night, close to bedtime, keep the lighting dim. Low lighting sends a signal to your body that it’s time to sleep. Try blue light-blocking glasses after the sun goes down.
If you’re still having problems, you may consider getting a sleep test with your doctor to check for sleep apnea.
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