Best Ways to improve sleep

In today’s fast-paced world, winding down before bed can feel like an afterthought. However, establishing a calming nighttime routine is essential for both mental and physical well-being. A good night’s sleep doesn’t just happen—it requires intention.

Establish a Sleep Schedule

Just like when we were kids, our bodies thrive on routines that can be expected and prepared for. Being consistent in the 30-60 minutes before bed gives your body time to adjust.

Here are some things to try:

• Create a relaxing space to wind down: Keep this area free of electronics, with low lighting and a temperature between 60-67°F. Make sure this space is not used for work, as it can lead to mixed associations. It’s important to keep the space positive and relaxing.

• Comforting smells: Our sense of smell is strongly linked to memory. Certain scents can trigger the production of melatonin, which helps prepare your body for sleep.

• Do low-stress activities: Reading, deep breathing, gentle yoga, or stretching can help slow down your system and move you toward relaxation.

Some things to avoid:

• Loud noises: Many noises are triggers for our systems, and when trying to relax, loud sounds are not helpful.

• Stressful conversations and topics: This includes “doomscrolling” on social media, which can trigger stress rather than calm.

• Social situations: While socializing can be recharging for some, it doesn’t always help us relax. Instead, spend time alone or with people who help you unwind, without feeling the pressure to be overly social.

Final Thoughts:

Overall, the most important thing for good sleep is listening to your body. Check in regularly, find a routine that works for you, and don’t hesitate to reach out for help if you or someone you know is struggling with sleep. Book your consultation now at AIMcounselingwa.com/consultation