The Final Four Steps Before Bed

It’s hard to overemphasize the importance of sleep. A good, full night’s rest is necessary for the body to heal and refresh. For those in recovery, sleep is paramount—yet far too many of us struggle to find our way to sleep each night. Insomnia and restlessness can jeopardize your health and compromise your recovery, so it’s important to develop some solutions for a better sleep cycle.

There are various steps you can take throughout the day to prepare yourself for a good night’s sleep. Getting some exercise at some point during the day can help your body to feel sufficiently tired for sleep. And it’s best to cut off the caffeine as early in the day as possible—certainly by noon or so.

Additionally, there are a few steps you can take right before bed in order to be ready for your rest. Here’s what we recommend for your final four steps before bed:

  1. Turn off all your screens—including your cellphone, your laptop, and your tablet. The blue light from these screens can interfere with your body’s natural rhythms and make it harder for you to really sleep. If possible, turn them off a couple of hours before it’s bedtime.
  2. Do something to help yourself de-stress—a moment of meditation, some quick yoga poses, or a breathing exercise. Something as simple as reading a chapter or two in a book can help you to relax.
  3. Get comfortable. Shower, have a bath, put on some loose pajamas—whatever you need to do to put yourself in a relaxed position.
  4. Make your room nice and comfy. Make sure you’ve got clean sheets and that the room is nice and cool. Do what you can to avoid light getting into the room—putting up some thick curtains or turning off any appliances or electronics with lights.

Make these your final four steps before bedtime—and see if it doesn’t help you to get to sleep a little quicker!

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