Better by Treeo: habits + better strategies for sleep

Better by Treeo is a a glimpse of our paid resource library, where our experts give their top tips for things like nutrition, sleep, stress management, fitness, mindfulness, and more.
The Treeo Team

Sleep is one of the biggest keys to living well. This is how you can improve your sleep hygiene.

Sleep is one of the most important tenets of wellness, and in this article, we’re going to be talking about sleep hygiene and the basic things that you can do to improve it. We’ll be talking much more about this topic in upcoming articles, but for now, these are our top tips.

Getting a good night's sleep is crucial for our overall well-being. It can help boost our mood, enhance our memory, and even improve our immune system. Unfortunately, a lot of people struggle with getting quality sleep due to various internal and external factors. Some of our top tips include creating a comfortable sleep environment by keeping the room cool and dark, sticking to a consistent sleep schedule, avoiding caffeine and alcohol close to bedtime, and reducing screen time before bed. Additionally, developing a relaxing bedtime routine and engaging in regular exercise can also help improve your sleep quality.

It's important to note that there are many factors that can affect our sleep.

It's important to note that there are many factors that can affect our sleep, and it may take some trial and error to find what works best for you. However, by making small changes to your sleep habits, you can start to see big improvements in your overall well-being.

In addition to the aforementioned tips, it can also be helpful to create a sleep-conducive environment. This includes making sure your bed is comfortable and supportive whenever possible and minimizing noise/distractions in your sleep environment. Additionally, some people find that using aromatherapy or incorporating soothing sounds, such as white noise or calming music, can help them fall asleep more easily.

Another important aspect of sleep hygiene is establishing a consistent sleep routine. This is easier said than done, but going to bed and waking up at the same time every day, even on weekends, can be powerful. This can help regulate your body's internal clock and make it easier to fall asleep and wake up naturally.

It's also important to pay attention to what you eat and drink before bedtime. Consuming large meals, caffeine, or alcohol close to bedtime can make it harder to fall asleep. You can swap these for heavier meals in the middle of the day, and drink non-caffeinated drinks or warm water at night.

This is easier said than done, but going to bed and waking up at the same time every day, even on weekends, can be powerful.

Natural light can also be a powerful tool in regulating your sleep cycle. Exposure to natural light during the day can help you feel more awake and alert, while minimizing your exposure to light in the evening can help you wind down and prepare for sleep.

One way to ensure that you are getting enough natural light is to spend time outdoors during the day. Even a short walk or break outside can help reset your internal clock and promote healthy sleep patterns. Additionally, consider opening your curtains or blinds during the day to allow natural light into your home or workspace.

On the other hand, it is important to minimize your exposure to light in the evening, as this can interfere with your body's natural sleep-wake cycle. This means avoiding bright screens from electronic devices such as laptops, tablets, and smartphones in the hours leading up to bedtime. You can also consider using dimmer lights or candles in the evening to create a more relaxing atmosphere. Talk to your Treeo team about your specific routine so that they can help you optimize your space for better sleep.

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