1. Power Down – at least 2 hours before bed
   Create your own nighttime routine by dimming the lights and closing down your tech buddies – smartphones, laptops, and TVs should hit that do not disturb mode at least 2 hours before bedtime, and ideally be kept out of the bedroom. Bright light is like a wakeup call to your brain + body, so it’s key to start sending the opposite message – that we are powering down more than just our devices.

   The blue light from our devices only makes things worse, it tells the brain there is a party going on, so if you really can’t do the two hours make sure the lights are dim to increase your melatonin production and grab yourself some blue light blocking glasses.

2. Skip The Nightcap – the alcohol really doesn’t help you sleep
   That glass of wine or two to unwind might seem like a simple way to shuteye, but once that buzz wears off, you’re prone to less restful sleep and more frequent awakenings.

   Instead, replace the nightcap with some magnesium, a sleepy girl mocktail or even some of my favourite soul CBD sleepi gummies! (CODE: SHEREE)
   
   

3. Make the Bedroom for Rest + Play Only – create a sacred space
   Your brain is triggered unconsciously by your environment and the things it does consistently. If your brain is constantly associating your bed with work, the kids sleeping in it, or full of device time, it isn’t going to feel rested when it enters the room.

   Whilst I am not here to judge, the science really does support keeping the bedroom for sleep + sex – both of which require you to unwind and relax! So think about how to make your bedroom more of a relaxing, restful and maybe somewhat raunchy space.

4. Keep It Cool & Quiet – temperate control is key
   Although we may think we wanna be all snuggly and warm (believe me I still struggle with this). Our body craves a specific temperature for optimal sleep, and it is more on the cool side.

   Ideally our room is between 60-67 degrees Fahrenheit or 15-19 degrees Celsius, to optimise your sleep environment. Also, eliminating any disruptive sounds is key, so think about incorporating a sound machine that plays soothing white, brown, or pink noises. I personally love playing binaural deep sleep beats on a sleep timer to fall asleep to.

5. Declutter the Mind Before Bed – avoid the wired yet tired feeling
   Michael A. Grandner, Ph.D., an expert in psychiatry from the Behavioral Sleep Medicine program at the University of Pennsylvania suggests if you often find your thoughts racing when you’re in bed, it may be because you haven’t taken the time to process your day. This can keep your cortisol levels high, reducing your melatonin production causing you to struggle to fall asleep.

   To quote Grandner, “a more effective approach would be to dedicate some time in the evening to reflect on your day, create tomorrow’s to-do lists, and clear your mental clutter. Then, climb into bed.” I personally love journaling on gratitudes and planning out my next day.

Establishing a nighttime routine or making these changes can feel tough, but they are 100000000000% worth it when you think of the impact even one good night’s sleep can have on your health. So start small and slowly implement these in the months to come!