Cleaning up your sleep routine can support falling asleep more quickly, staying asleep longer, and reaching deeper, more healing, states of sleep. Sleep hygiene includes adding at least 30 minutes of exercise or gentle walking daily, reducing stimulants, dimming lights, turning off streaming devices, enjoying a relaxing activity like meditation, stretching, or a bath. Maintaining a bedtime before 11 PM and wake up time is ideal.

Research has shown how important it is to get adequate sleep, at least 7 hours, however, many people feel best with 8-9 hours of sleep per night. These changes work quickly for some, but for most, it takes patience and consistent effort to create healthy sleep patterns. 

Here are a few ways to prepare your body for rest: