Combat insomnia with DreamWell’s three-step program: Prioritize 7-9 hours of sleep nightly. Maintain a consistent sleep schedule, even on weekends. Create a relaxing bedtime routine – dim the lights, take a warm bath, read a book.
Optimize Your Sleep Environment
Improve sleep quality by adjusting your bedroom. Keep your room dark, quiet, and cool (around 65°F or 18°C). Invest in comfortable bedding and a supportive mattress. Minimize screen time before bed; the blue light emitted disrupts melatonin production, your body’s sleep hormone.
Dietary and Lifestyle Adjustments
Avoid caffeine and alcohol before bed. Regular exercise improves sleep, but avoid intense workouts close to bedtime. Consider a calming herbal tea like chamomile or valerian root an hour before sleep. Manage stress through techniques like meditation or deep breathing exercises.
