Have a Consistent Schedule
"A bedtime routine is crucial to train your body and mind to disengage and go into sleep mode," explains Cralle. She suggests implementing a 30-45 minute nighttime routine that's relaxing, consistent and reproducible — and it should take you closer and closer to your bedroom. Include something pleasant like reading, coloring, knitting, or journaling — and for maximum efficacy, she says that it's extra important to do your activities in the same order, every night.
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Power Down Your Electronics
For a better night's sleep, Cralle suggests putting your electronic devices to bed at least an hour before you put yourself to bed. "Checking emails and social media is a morning thing; not a bedtime thing," Cralle notes. But if you have something imperative that you must check, she recommends slipping on a pair of amber glasses that block the blue light or using a blue light-blocking app or filter on your device. You see, the blue light can wake you up — and blue light-blocking glasses and filters will help negate those effects, keeping you relaxed.
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Minimize ambient light
Although it's normal to wake up during the night, Cralle stresses the importance of making sure your bedroom is cool, dark and quiet, as it will help you go right back to sleep faster. And if you need to use the bathroom during the night, she recommends using the dimmest light (preferably red or amber in color) possible to safely navigate your way there and back. As she explains, bright lighting is alerting and it can make it difficult to fall back asleep.
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Get Some Exercise
According to Cralle, exercise of any kind helps with sleep — so even if you haven't figured out how to carve out time to hit the gym, she recommends putting on your tennis shoes and hitting the stairs or walking around the block at lunchtime. Any kind of movement will help improve your sleeping habits, even if it's just ten minutes!
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Consume Alcohol with Caution
"While alcohol may help you fall asleep, it will disrupt your sleep during the night as it metabolizes — fragmenting it and leaving you unrefreshed upon awakening," explains Cralle. That said, if you do decide to have a drink, she advises having it earlier in the evening (think happy hour time — or, at least three hours before bedtime). Staying hydrated with a glass of water will also help.
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