Last Updated: November 21, 2025
Before Bed
Consistent schedule
Same bedtime daily
Wind-down routine
30-60 minutes
Avoid screens
1 hour before bed
No caffeine
After 2pm
Light exercise OK
But not vigorous
Warm bath
Relaxes muscles
Read or listen
Calming activities
Sleep Environment
Cool temperature
60-67°F ideal
Dark room
Blackout curtains
Quiet
White noise if needed
Comfortable bed
Good mattress, pillows
Remove electronics
No TV, phone in bedroom
If You Can't Sleep
Don't force it
Get up after 20 min
Do calm activity
Read, light stretches
Return when sleepy
Try again
Avoid clock watching
Creates anxiety
💡 Pro Tip:
Avoid naps after 3pm if you have trouble sleeping!