Sleep hacks and resources

The Sleep Routine tool helps create a structured bedtime routine that promotes restful sleep, better focus, and improved well-being. Develop lifelong sleep habits that enhance mental and physical health by following simple, actionable steps.

How to use the tool

• Set a Consistent Sleep Schedule:
  
  • ‍Go to bed and wake up at the same time every day (including weekends).
  • ‍Highlight the importance of getting at least 8 hours of sleep each night.
• Create a Calming Pre-Sleep Routine
  
  • 30 minutes before bed, engage in activities that signal it’s time to wind down.
  • Options include:
    
    • Reading a book
    • Drawing or journaling
    • Listening to calming music
    • Using aromatherapy or dim lighting
• Reduce Screen Time Before Bed
  
  • Blue light from screens can disrupt melatonin production, making it harder to fall asleep.
  • Put devices on Do Not Disturb and avoid screens at least 30 minutes before bedtime.
• Incorporate Self-Care Practices
  
  • A bedtime routine can include simple self-care habits like:
    
    • Brushing teeth and washing face
    • Taking a warm shower
    • Practicing deep breathing or meditation
• Clear the Mind for Restful Sleep
  
  • Focus on sounds, imagery, or breathing exercises
  • Journal thoughts to release worries
  • Practice gentle stretches to relax muscle

Benefits of using the tool

By using this tool, develop habits that lead to:

• Improved focus and memory retention
• Better emotional regulation and reduced stress
• More energy and motivation throughout the day
• Stronger immune function and overall health