Create a consistent routine that helps signal to your body that it's time for sleep.Avoid caffeine and alcohol before bed (alcohol might help you fall asleep, but it's likely to decrease the quality of your sleep).Stay away from electronic screens for at least half an hour before bed.If you have trouble falling asleep at night, Sripathi has research-backed recommendations for improving your sleep quality: The decisions we make throughout the day - such as what and when we drink, how much we eat and when we go to bed - affect our ability to sleep at night. The best way to maximize all three is to focus on what sleep experts call " sleep hygiene," the behaviors that help you sleep better. She said good sleep is a matter of three factors: the quality of sleep you get, how long you sleep and the timing of your sleep. Saroja Sripathi, sleep medicine chair for Kaiser Permanente Northern California, for other ideas. If you're curious about other ways to get a good night's sleep, I spoke with Dr. In short, writing things down can help offload worries from your brain onto the page. The researchers speculate that writing out to-do lists eases the stress and anxiety about upcoming events that tend to keep people up at night. The study showed that writing to-do lists helped people fall asleep significantly faster than writing about completed activities. The Baylor and Emory study looked at people who journaled before bed about completed tasks and activities and compared them with a second group who made a to-do list of things they needed to do over the next day or two before bed. According to a study by researchers from Baylor and Emory universities, making a list of upcoming tasks can help you fall asleep faster. I later learned there may be a connection between clearing our minds and falling asleep. The whole process takes me five minutes at most. ![]() I would also note one good thing that happened during the day, no matter how small. So every night before bed, I would write down three things I wanted to do the next day. When I started making nightly to-do lists, I didn't have any idea it was going to help me sleep - I just wanted a way to better track my priorities and productivity from day to day. ![]() Clear your mind by creating a to-do list before bed
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