Well-Being

How to Get a Better Night's Sleep... and Prevent Nightmares

Experts sound off with their best sleep hygiene tips

by Heather Cichowski | COMMENT

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Develop a Bedtime Routine "In my opinion, a regulated circadian rhythm is most important for high quality sleep and overnight restoration," says Jessica Hoyer, founder of Bynacht. "This 'inner clock' steers and regulates many processes in the body, first and foremost the release of melatonin — known as the 'sleep hormone.'"

Creating a bedtime routine is a great place to start: "Try to do the same thing each night in the same order," says Rebecca Newman, MSW, LCSW, a psychotherapist based in Philadelphia. "It will help signal your brain that you're getting ready for sleep and winding down."

Make your bedtime routine a proper ritual — perhaps with a bubble bath, relaxing playlist or favorite book. A regular routine can include simple things like brushing your teeth and doing a p.m. skin care regimen, putting clothes away or picking out an outfit for the next day, having a soothing bath, reading, journaling, mediating or using an essential oil diffuser. At least 30 minutes of solo time before going to bed should lead to a noticeable easing into sleep, according to Hoyer.

Newman suggests setting an alarm to remind yourself that it's time to start your evening routine. It can be the signal to power down screens and devices, get into your PJs and start your rituals, such as those listed previously.

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