♠ One of the silver linings I have found during this pandemic is an opportunity to spend more time in educational settings and free webinars that the health and wellness industry have to offer.

This past week I attended two webinars that were consistent in the ideas being presented about sleep. Since the second webinar, I made a list of the key factors that were presented in both settings and chose a few to focus on each day. In five days since beginning to add in a few of these concepts – I have noticed a change in my sleep patterns and sleep stages.

With such a great response in my own life, I wanted to share with those of you who may find yourself struggling when it comes to sleep.


Sleep concepts:

⇒ Set a bedtime that allows you to get 7-8 full hours of sleep before you must wake up.

⇒ Keep a consistent bedtime to help regulate yourself.

⇒ Set yourself a cut off time for caffeine/coffee prior to 6 pm.

⇒ Set yourself a cut off time for technology.

⇒ Consider not charging your phone by your bedside or in the bedroom at all.

⇒ Turn your thermostat down to 68 degrees or below.

⇒ Get in 20-30 minutes of exercise each day.

⇒ Get at least 30 minutes of sunlight during the day.

⇒ Make your bedroom only a place for sleep. Do not work in your bedroom.

⇒ Finish eating 3 hours before getting into bed.

⇒ Reduce the amount of fluid consumption before bed.

⇒ Take a shower at the same time each night.

⇒ Spend the first 5-8 minutes in bed to meditate or complete a breathing exercise.


Let me know what you think! After a few days of consistency, are there a few that work for you?


*silver lining – even the worst events or situations have some positive aspect.