A good night's sleep starts before you go to bed. The focus of Week 2 is developing a bedtime routine that helps prepare your body and mind for sleep.
Relaxing activities can help you wind down before going to sleep. Within the hour before sleep, try to do something relaxing, such as reading (printed material), journaling, or meditating.
Light exposure also affects your sleep. Exposure to artificial light at night tells the brain it is still daytime, which makes it more difficult to fall asleep and impairs your sleep quality. Artificial light sources include light bulbs, as well as electronic devices like computers, phones, and TVs.
Not only are electronic devices a source of artificial light, using them at night can make it more difficult to relax and disconnect from the day's stressors. Try to stop using electronic devices at least 60 minutes before going to bed in order to avoid the negative effects they have on sleep.
The two new goals for Week 2 are to:
- Stop using your phone, computer, TV, and other devices at least 60 minutes before going to sleep.
- Do relaxing activities in dim lighting during the hour before going to sleep.