Effective Sleep Strategies

Updated: Dec 30, 2020

Hello, everyone! I don't know about you, but as I get older, I’m realizing how important good sleep really is...Hint: “It is really important.” Good sleep helps you to recover, regenerate, and remember. Overall learning is significantly impacted by the quality of sleep achieved each night. Check out these strategies to help facilitate better, more consistent sleep.

Sleep Strategies:

  • Maintain a consistent sleep/wake schedule

  • Avoid caffeine at least 4 hours before bedtime and minimize overall use of caffeine

  • Avoid smoking, especially near bedtime

  • Avoid drinking alcohol before bedtime

  • Avoid eating for at least 1 hour before bedtime

  • Exercise regularly

  • Lessen noise, light and excessive hot/cold temperatures where you sleep

  • Develop a regular bedtime and stick to it

  • Attempt to wake up without an alarm clock

  • This can be obtainable by maintaining a consistent sleep schedule

  • If you’re having difficulty with falling asleep, consider moving your bedtime earlier gradually; even small incremental changes can help to increase time spent sleeping

  • Develop a routine for preparing to go to bed

  • Avoid screens (TVs, cell phones, computers, tablets) for at least 30 minutes before bedtime

  • Reserve your bed for bedtime activities only; avoid spending too much time in bed watching TV or looking at your cell phone

  • If feeling anxious, incorporate relaxation and meditative activities to minimize anxiety and racing mind to ready yourself for sleep

  • If spending more than 20 minutes in bed trying to go to sleep, get up and do something relaxing in low light and return to bed when feeling ready

Ensure you are breathing appropriately while sleeping; if not, you may need to see a sleep specialist.

Thanks for reading and I hope you get some benefit out of using these strategies. If you enjoyed this post, I encourage you to grab a free handout on these sleep strategies by clicking here.

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