When we’re looking to get a good night’s sleep, there are certain things we can do to set ourselves up for success. Science has come a long way in teaching us about proper sleep hygiene and the valuable strategies we can employ for getting to snooze city—hint: none of them include sheep. So, whether you’re a bedtime over-thinker or a midnight e-mail sender, prepping yourself for sleep will have a huge impact on the quality and length of your sleep and ultimately affect your productivity and energy levels during the day. If you find yourself tossing, turning, and missing out on valuable slumber, here are some valuable sleep hygiene strategies to consider.

Stop caffeinating

We all remember those college days – you could chug down a cup of coffee and still manage to get a good nights sleep. While that may have worked well back in the day, studies show that caffeine has significantly adverse effects on sleep. In fact, it’s widely accepted that caffeine consumed as long as 6 hours before bed can reduce nightly sleep by up to an hour. Our advice: stay aware of your caffeine intake, get what you need to move in the morning, and then switch to water or tea for the rest of the day.

Sip on chamomile

The jury is still out on whether chamomile itself is an effective slumber-inducer or if its use has more to do with a placebo effect. Either way, incorporating a warm cup of non-caffeinated tea into your nightly routine can be a powerful calming method. Still be aware of caffeine levels, however. Even green tea has about 25mg per 8 ounces.

No more screen staring

TV’s, tablets and click-bait are well-documented culprits of stalling sleep. In fact, it’s such a common problem that many devices have added measures to reduce what’s known as blue-light. This sneaky glow has been shown to affect circadian rhythms and melatonin secretion. Experts recommend using screen dimmers and avoiding looking at bright screens 2-3 hours before bed.


Taking some time to mentally check-in with yourself and increase your body awareness has long been shown to help with sleep. But don’t worry — with technological advances, you don’t have to be a yogi to get in some valuable meditation. If you’ve never meditated outside of a yoga studio, there are a variety of guided meditation apps that lead you through sleep meditations. We recommend trying a couple and finding the one that works for you. 

We hope you can employ some of these strategies in your own sleep routine. If you find you’re still struggling to get quality sleep, we recommend coming in for a sleep study or consultation. Contact us today, to get your appointment scheduled!