Sleep is one of the most important parts of a solid wellness routine, yet it's often something we don't prioritize. Without proper sleep, it's difficult to attain optimal wellness. Sleep is critical for repairing, resetting, and regenerating the body. If you've hit a plateau in reaching your wellness goals, lack of quality sleep might be the issue.
1. Nutrition
What you eat significantly impacts how you sleep. Here's how to eat for better rest:
- Eat a nutrient-dense, anti-inflammatory diet
- Limit or avoid caffeine and other stimulants
- Limit or avoid refined sugar and excess carbohydrates
- Limit or avoid alcohol—it disrupts sleep quality even if it helps you fall asleep
- Don't eat large meals close to bedtime
- Don't go to bed hungry—eat a small protein snack if needed
- Hydrate throughout the day, but reduce liquid intake closer to bedtime
- Include magnesium-rich, tryptophan-rich, or melatonin-stimulating foods
2. Physical Activity
Movement matters for sleep, but timing and type are key:
- Choose physical activity that works for your body—this might be a brisk walk, functional strength training, or yoga
- If stress is an issue, high-intensity cardio may not be a good fit. Try barre, pilates, yoga, or hiking instead
- Don't exercise right before bed. Gentle stretching or restorative yoga are fine, but save cardio for earlier in the day
- Try to get a little physical activity every day—even 10 minutes is better than nothing
3. Sleep Schedule
Consistency is crucial for quality sleep:
- Having a solid bedtime routine should not be underestimated. Pick a bedtime that works for you and stick to it
- Wake up at the same time every day as well
- Allow for at least 7 hours of solid sleep
- Try not to take naps unless you're unwell—napping can disrupt your sleep cycle and make falling asleep difficult at bedtime
4. Circadian Rhythm & Electronics
Light exposure—natural and artificial—profoundly affects your sleep:
- Try to "unplug" 1.5-3 hours before bed. Experiment to see what works best for you
- Use blue light blocking glasses to protect your eyes from screen time. UV light from screens can disrupt your circadian rhythm
- Keep electronics out of the bedroom, especially the television. Electromagnetic radiation and screen light can disrupt sleep quality
- Get outside in the sun every day if possible. Short bouts of sunlight improve vitamin D levels and support your circadian rhythm
5. Healthy Sleep Environment
Make your bedroom a sacred space for rest:
- Make sure your bedroom is dark and quiet. Use an eye mask and earplugs if needed. Light-blocking curtains are also helpful
- Make sure your bed is comfortable and free from toxic chemicals
- Choose soothing colors like blues and greens for your decor
- Keep your bedroom at a comfortable temperature—slightly cooler than during the day—and choose breathable, natural fabric bedding
- Beautify your space with objects that bring you joy, but avoid clutter. Chaotic surroundings can increase anxiety
- Reserve your bedroom for sleeping and intimacy so your body knows it's time to rest when you get into bed
6. Stress Reduction Through Active Relaxation
Choose practices that help you wind down:
- Guided meditation or body scan meditation
- Epsom salt bath
- Aromatherapy
- Deep breathing exercises
- Gentle stretching or restorative yoga
- Nature walks and time outdoors
- Dry brushing
- Tai Chi
- Listening to soothing music
- Keeping a gratitude journal
- Time with loved ones
7. Bedtime Routine
A consistent routine trains your body for sleep:
- Wind down with a quick self-care practice before bed. Choose your favorites from the relaxation techniques above
- Aromatherapy is versatile and easy. Choose relaxing essential oils like lavender, chamomile, or bergamot. Add them to lotions, baths, diffusers, or pillow sprays
- Have a soothing cup of tea. Some favorite bedtime combinations: Tulsi + Rose, and Lavender + Chamomile
- Eventually your bedtime routine will signal your body that it's time for sleep
8. Positive Mindset
What's on your mind affects how you sleep:
- Put yourself in a positive mindset before your head hits the pillow. We all know what it feels like to try to fall asleep with racing thoughts
- Before bed, calm your mind and shift away from thoughts that bring fear, worry, anger, frustration, or despair
- Challenge thoughts that don't serve you. Your thoughts aren't facts—you don't have to believe everything you think
- CBT, DBT, and Mindfulness-Based Stress Reduction are therapeutic modalities that can help with this
- Don't underestimate the power of a daily gratitude journal. What better way to go to sleep than with a grateful heart?
Sleep hygiene is a practice, not a perfect. Start with one or two changes that feel manageable and build from there. Your body will thank you.