With power blazers and even jeans being replaced by nap dresses and athleisure picks, many people report that they're wearing the same clothes to sleep in and work in, per Newman. Comfort might be the goal, but it's actually not the best practice for sleep. "As arbitrary as it might seem, there is value in changing from sleep lounge clothes to daily lounge clothes, and then back into sleep lounge clothes at night," says Newman. "The transition moments will also remind you to engage in your grooming habits, which also help you feel more aware of circadian cues in the absence of the external cues many people used to have with reporting to work or school at a particular time each day."
Similarly, having some semblance of a routine during the day is beneficial to correspond with your bedtime routine, per Rodriguez.
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Try Relaxing Products
From pillow sprays to bubble baths to essential oils, there are many products that promise to calm the mind and body. When wandering thoughts keep her awake, Hoyer uses the Bynacht Perfect Nacht Sleeping Balm, $90, to relax and slip into sleep more easily. "Bynacht, my overnight skin care brand, was literally born out of sleepless nights," says Hoyer. "I suffered from severe sleep deprivation and found aromatherapy to be the key for me."
A mindfulness practice can be beneficial to many aspects of life, including being a more welcoming way to move into sleep than watching TV or being glued to a screen. Newman says that it also provides an opportunity to reflect on the day and put it to rest as you begin your descent into slumber.
Had a particularly stressful day? Try a "brain dump," where you write out everything about the day that was difficult and/or aggravating, then place the paper away from your bedroom.
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Ditch Your Screens
Phone addictions do not help. Rodriguez suggests avoiding too much screen time two to three hours before bed.
Similarly, she recommends avoiding the news before bedtime. Actually, avoiding the news at night can help anxiety as well as dreams. Newman suggests assessing your "media diet," including anything you're watching, listening and reading. "If you're consuming a lot of dark, macabre, troubling, violent or conflict-ridden content, it might penetrate your sleep hours in an unintended way," says Newman. "This is especially true if you have extenuating life circumstances and stresses that cannot be quelled." Offer your mind some respite with lighter content.
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How to Avoid Nightmares
Rodriguez says that nightmares are related to anxiety so sometimes taking care of anxiety can help with bad dreams. Hoyer adds that other psychological triggers, such as depression, can cause nightmares, too.
"But the vast majority of nightmares are ironically caused by sleep deprivation," says Hoyer. "It's a doom loop: Sleep deprivation causes nightmares, causes sleep deprivation, causes nightmares, etc."
