Sleep can seem elusive at times when you’re awake in the middle of the night– trying to settle in, but with thoughts on your mind. Research suggests that there are a variety of healthy sleep habits that can help shift your sleep patterns and improve your sleep hygiene.
*Consider the impacts of caffeine alcohol and nicotine and the cost of sleep.
Avoid drinking caffeine or alcohol three hours before bed—doing so can greatly decrease the number of times you wake up in the night, and impact your overall quality of sleep
*Make your bedroom a sleep haven.
Set the tone for an environment that makes you comfortable with intention. Set the temperature to your preference, use white noise or oil diffusers, regularly keep your space clean and limit your bedroom to sleep and intimacy—keeping computers and other electronics out of your bedroom will help increase the mental association with your bedroom and sleep.
*Keep your internal clock consistent.
Establish a time to sleep consistently if possible. If that seems out of reach, try to maintain a general time for going to bed. Waking up around the same time every day is a wonderful way to help reset your sleep routine to be more consistent.
*Make a nighttime routine that works for you.
What helps you unwind at night? Whether that’s a bubble bath, reading or writing—do things that help you unwind. Doing activities that increase awareness can increase cortisol—the stress hormone—which can make sleep feel elusive. If you have sleep problems, keep a sleep journal—write your sleep problems down, then try intentional focusing on bedtime routines that help you unwind and set a tone for a more restful night.