Quote from Lily Whitmore on August 1, 2025, 5:39 am

Getting a good night’s sleep can feel like a puzzle, but the right bedtime routine can turn it into a relaxing ritual. here’s what’s worked for me-and what might help you, too.

First, consistency is key. Going to bed and waking up at the same time (even on weekends) helps train your body’s internal clock. I aim for 7-8 hours, and sticking to a schedule has made falling asleep easier over time. If you’re struggling, try adjusting your bedtime in 15-minute increments until you find what works.

Next, wind down with a calming activity. Reading a book (physical pages, not screens!) or listening to soft music signals to your brain that it’s time to relax. I’ve also found that gentle stretching or deep breathing exercises help release tension. If your mind races, try writing down thoughts or to-dos for the next day-it clears mental clutter.

Screen time is a big sleep disruptor. The blue light from devices tricks your brain into thinking it’s still daytime. I try to power down screens at least an hour before bed. If that’s tough, use a blue light filter or swap scrolling for a podcast or audiobook instead.

Environment matters, too. A cool, dark, and quiet room makes a difference. Blackout curtains, white noise, or a fan can help. I keep my bedroom for sleep and relaxation only-no work or stress-inducing activities. If you’re sensitive to light, a sleep mask can be a game-changer.

Finally, be mindful of what you consume. Heavy meals, caffeine, or alcohol close to bedtime can interfere with sleep quality. I opt for herbal tea (like chamomile) or warm milk if I need something soothing. Hydration is important, but limit fluids 1-2 hours before bed to avoid waking up to use the bathroom.

Everyone’s routine is personal, so experiment to find what works for you. The goal isn’t perfection-it’s creating a habit that helps you feel rested and refreshed. Sweet dreams!