Helpful Things
This item makes soft, soothing sounds.
White noise machine.
Tip: for some, this may be distracting. This does not work for everyone.
We love to snuggle and pet them, but they can make us restless.
Pets
Tip: brainstorm how to minimize pet activity in your room at night.
We need to spend time in this environment to get Vitamin D.
Outside. Vitamin D is absorbed by the sunlight.
Tip: time outside during the day helps to regulate our sleep cycle.
This activity keeps your body clean, but also is relaxing and helps you unwind.
Bath or shower.
Tip: consider incorporating a calming activity during your hygiene routine (e.g., aromatherapy, self-care, mindful moment, breathing, etc.).
Doing this daily helps us feel welcome and tidy in our sleep space.
Make your bed.
Tip: keeping your room tidy can help reduce distractions and lower stress.
Things that make our bed extra comfy.
Comfortable pillows and mattress.
Tip: Keep your bed clear of unnecessary items.
This bad habit sends us notifications.
Cellphones.
Tip: put your phone on do not disturb at a regular time each night.
We need a minimum of 1 hour of _____ a day.
Exercise.
Tip: do not exercise too close to bed (within 2 hours) as it can impact sleep.
A quiet, solo activity involving books.
Reading.
Tip: be mindful not to get too wrapped up in the story. If necessary, set a time limit.
Best place for rest...
Your bed.
Tip: use your bed for sleep only. Try to keep other activities outside of your bed.
This item helps us wake up on time.
Alarm clock.
Tip: challenge yourself not to snooze the alarm.
You might do this bad habit in the middle of the afternoon.
Naps.
Tip: if a nap is necessary, keep it short (under an hour long) to avoid impacting nighttime sleeping.
By drinking 1-2 litres of water we are keeping our bodies...
Hydrated.
Tip: drink regularly throughout the day. Drinking too much before bed (to catch up) may disrupt sleep.
Something to set your mind at ease, often done during yoga.
Meditation or guided imagery exercise.
Tip: you can find guided imagery exercise online on YouTube (but avoid screens too close to bed).
Listening to music.
Tip: keep the volume low and avoid music that can be distracting. Music does not work for everyone.
This crucial item helps our rooms stay dark in the summer.
Dark curtains, blinds, shades, or sleep mask.
Tip: get creative. Use alternatives to block out the light if needed (e.g., cardboard).
This bad habit is found in pop, coffee or tea.
Caffeine
Tip: caffeine can remain in your system between 4 to 12 hours. Consider when to cut off caffeine.
Doing activities throughout the day to tire yourself out physically and mentally.
Stay active.
Tip: regular exercise helps to tire out our bodies and minds, making sleep easier.
Something small we might eat in the evening.
Snacks.
Tip: something small and healthy is a good option. Avoid heavy meals as this can disrupt sleep.
Best place for electronics/screens overnight.
Out of your room completely.
Tip: if this is not an option, reduce distractions. Turn on do not disturb, keep phone face down, and plug in across the room.
Having a pattern in your day is called a...
Routine or regular schedule.
Tip: routines should be followed even on the weekends. Consistency is key.
This extra 5 or 10 minutes in bed after our alarm goes.
Hitting the snooze button.
Tip: avoid this if possible. These short snoozes do not provide good sleep, disrupt building a routine, and may make us feel more tired.
Exposure to this helps set up our body clocks (circadian rhythms).
Bright, natural light.
Tip: our brain relies on sunshine during the day to recognize its time to be awake and alert.
These items emit blue light.
Screens.
Tip: limit technology use before bed (minimum one hour before bedtime).
Flavors like chamomile, lavender or peppermint are popular.
Caffeine-free tea.
Tip: some people also find warm milk helpful.