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Three reasonable ways I can improve my sleep experience are maintaining a consistent sleep schedule, establishing a relaxing bedtime routine, and practicing healthy daytime habits such as getting morning sunlight, exercising regularly, and limiting caffeine later in the day. While obstacles such as stress or a busy schedule may not always be avoidable, these habits can help improve sleep quality and support better physical and mental health over time.

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Since I have enrolled in this course, I have had to strategize on how to fit time in for the assignments. I already had a full life: husband of 26 years, kids and grandkids, ranch, home business and a full time job. I love to garden and cook healthy meals - where oh where do I fit anything extra?!? I delegated tasks and chores - but did exchange tv time for study time. I admit, I have also given up some sleep here and there- but I am still sleeping better, knowing I am improving my knowledge and skill set to enhance my life and that of my loved ones. As I delve into the course work, I am learning that I am looking forward to helping EVERYONE get restored!

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I already sleep well and get 8 hours of sleep, I got to bed at the same time too, but since I still rely on the alarm clock to wake me up for work, I think I should maybe go to bed earlier and be careful about stop the screen time (studying or TV) before bed.

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I can move my phone charger from my bedside table to my dresser. And if I really want to make changes I can put my phone in a different room and get a separate alarm clock.

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I can stop using my phone an hour before it is bedtime.

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I can keep my sleep schedule consistent by going to bed at the same time and waking up at the same time. Last night was the first night I was able to sleep super well because I made some adjustments to my work schedule and knowing that I will have more time to sleep and less stress helps.

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I can improve my sleep creating a calm and easy bedtime routine with my kids and try to establish a same time routine so we can be in bed in a good time and be able to get enough sleep each night.

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I can improve my sleep creating a calm and easy bedtime routine with my kids and try to establish a same time routine so we can be in bed in a good time and be able to get enough sleep each night.

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One way I can improve my sleep experience is by creating a calm and comfortable environment before bed. I notice that when my bed is clean and made, my room is cool, and I take supplements like ashwagandha and magnesium, my body feels more relaxed and ready for restorative sleep. These may seem like small habits, but they help me feel calmer, sleep deeper, and wake up with more energy and emotional balance.

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The biggest thing for me is discipline--getting up to go to bed before I get too tired to do so, along with setting a practical and doable bed time goal is key.

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To improve my sleep, I will dim the lights while I do my evening routine and use a book light to read at night rather than a big lamp.

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I will focus on quieting everything down earlier to include activity, sounds and lighting. I will set a phone bedtime and not look at a screen right before bed. I will also turn my thermostat down a degree or two.

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Keep the bedroom cooler. And avoid caffeine after 1pm.

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1. Keep a consistent sleep schedule
Try to go to bed and wake up at the same time most days, even on weekends. This helps train your internal clock so your body knows when it’s time to rest.

2. Create a calming pre-sleep routine
Spend the last 30–60 minutes before bed doing something relaxing, like stretching, deep breathing, reading, or turning off bright screens. This signals your brain that

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I would like to drink a soothing herbal tea, rub myself down with calming essential oils before bed.

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I want to get into a habit of drinking and eating an hour before sleep, and within the next hour, create a time slot for winding down, like yoga or tai chi, things that relax the body.

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Having a cooler room but a comfortably and cozy warm bed is very helpful. I tend to leave the window open even in winter to keep the room cool because the radiator can make it too warm at times.

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Have the dimmer on when I brush my teeth, no electronics in bed, and wind down with lower lighting before bed

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turning off my electronics, including the TV, when I go to bed.

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Avoiding Blue Light or Screens When Waking Up in Middle of Night

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Avoiding Blue Light or Screens When Waking Up in Middle of Night

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I want to avoid checking my phone for text messages, emails, or any notifications if I do wake up in the middle of the night. I want to be able to put them away strictly 2 hours before bedtime by starting off 30 minute then 60 minute then 90mins and then 2 hours.

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Have a cup of hot Camomile tea a couple of hours before 9:00 pm 

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Have a cup of hot Camomile tea a couple of hours before 9:00 pm 

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Sleeping in a cool room, using a salt lamp, and reducing screen time/blue light.

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Keep a cooler room, use an eye mask to make it darker, and get a night light for the bathroom.

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I need to stop screens before bedtime. Something I doesn't help me but I always end up scrolling my phone right before bed

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Lesson my screen time before bed and read a book or draw instead of watching a show. Drink tea and have a little ritual as im getting ready for sleep. Turn off my fairy lights when going to bed.

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I can definitely keep a cool room, and lower the brightness on my computer at night and also try to avoid it 2-3 hours before bed.

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Keep a consistent time as much as possible for your sleep and wake cycle. Also keep your room cool.

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Turn the tv off earlier. It is hard to turn off a good baseball game and then go to bed. I can avoid carbs a little more before bed. I usually eat a protein along with evening carbs. Journal more creatively versus recording my day or read.

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I have woken up in the middle of the night each night for 1 - 4 hrs since i was a kid. a few factors going into that back then, nowadays, it seems to be habit. I have tried various things to eliminate that, but now that waking period has been critical for me to spend thinking and processing emotions and my life situations. As a single mom, it is often the only alone time i get in a day. I do do things to ensure that i get enough sleep, tho. I go to bed early enough and plan to start my day late enough so that i have two solid chunks of sleep, resulting in being rested. i threw away my alarm clock after i graduated college and have by and large committed to "if i can't wake up on my own, i shouldn't be awake" and "sleep when tired". all that said, i could stand to improve some sleep hygiene like reduce tech usage and blue light influences and a few other things.

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Three reasonable ways I can improve my sleep are to turn the TV and other devices off sooner in the evening, read instead of use devices and keep lighting low while finishing up any leftover chores from the day.

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i struggle with a number of health issues and chronic fatigue is a symptom. I actually have to be better about working daily rest, naps, sitting and simply relaxing and doing nothing so that I am able to have an even better nights sleep. I can sleep almost anywhere anytime. I need to actually not get too much sleep. I limit myself at 9 hours. I find that even with my sleepiness problems I also have a heightened amount of eneryg as well. I don't really need caffeine. I had obscured it from my diet entirely altogether a few years ago. But admittedly, since starting this program i needed something to help. Caffeine in a weird sense almost makes me more tired? I really try to go without. If i am more disciplined about the events and activities that need to take place like exercise and healthy eating, moving my body and being social, I have lights in my room that help i sleep with a mask. I did a test about sleep chronotype and I almost typically wake up anywhere between 5 to 8 am naturally with no alarm clock, even without avid sleep

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Increase my Physical Exercise Will help me improve my sleeping habits

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Increase my Physical Exercise Will help me improve my sleeping habits

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During the week I awaken at 3:3--4:00 am each morning to start my day. I work roughly 60 hours a week, go to school and take care of my household, family, do volunteer work and attend church on Sundays. I try to exercise at least 4 times a week however, this varies week to week. I average about 5 hours of sleep each night. Over the weekend I sleep for 8 hours on both Saturday and Sunday. I am hopeful that the busyness of life will subside one of these days so I can prioritize my sleep and wellbeing.

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While many things can't physically be changed right now I'd have to say that practicing blue light exposure can be a step in the right direction. I can also say by developing an actual sleep schedule may help but right now between life and school it may take a while for that balance to fall into alignment. Lastly, I could work on shutting down phones or electronic access a lot sooner than right before going to sleep.

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This is the title of a book written by Shawn Stevenson and has helped me tremendously with getting better quality of sleep. I have found that optimal sleep for me is 9 hours. 8 hours, I am still okay, 7 hours is pushing it and below 7 hours, I am not at my best. I stop drinking coffee before 12 noon. I get outside every morning for 30 minutes. I also make sure to get enough magnesium to help my body stay in a much more relaxed state. My room is pitch black, and I turn off my devices at least an hour before bed.

Recently, my sleep schedule and evening routine has suffered greatly due to a myriad of situations, but I am getting back on track slowly.

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I can improve my sleep by keeping my bedroom clean and tidy, purchasing blackout curtains, and keeping the room cool. I also plan on getting a pink salt lamp.

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1. Buy a dim light for my bathroom

2. invest in darker curtains

3. avoid electronics close to bedtime

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I have always been really good about sleep but lately I have fallen out of my routine. I push myself past my limit, and often eat my third meal of the day an hour or so before bed, not because I am hungry but because I need those calories!  I am also watching news, the worst thing I could possibly do to myself. I am going to revert back to my previous practice.

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I have always been really good about sleep but lately I have fallen out of my routine. I push myself past my limit, and often eat my third meal of the day an hour or so before bed, not because I am hungry but because I need those calories!  I am also watching news, the worst thing I could possibly do to myself. I am going to revert back to my previous practice.

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1. Eat dinner earlier and at a more consistent time, ideally 3 hours before bedtime.

2. Commit to a wind down routine at least 30-45 minutes prior to bedtime without electronics and disruptive blue light or bright light exposure.

3. Go to bed at a consistent time each time, keeping the schedule even on the weekends.

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1. I will commit to being more mindful when it comes to electronics and blue light at nighttime. My goal will be to read instead of watching anything on my devices.

2. My plan is to be mindful of the brightness of lights 30 min. prior to going to bed. I will try to dim the lights and set the mood.

3. I'm going to be more intentional about getting 30min. of sunlight during the morning hours as often as possible. This should be easier right now because it is the summer season.

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Get black out curtains to sleep in a darker room.

Stop consuming caffeine before 12:00 and make half-caf coffee instead of full-caf.

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1. Read before bed in a low light setting as oppossed to TV

2. drink a cup of peppermint tea after dinner

3. dim all lights in the house 1hr before bed

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Watch TV in the dark and set the timer.

Turn of the computer at a decent time in the evening.

Have warm tea before bed.

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I like to watch TV til I pass out. But I can see how that can interfere with a healthy sound sleep.

I also like to snack at night! Ill try to keep that at bay too.

I will also be investing in a salt lamp my hubby can turn on when he comes home from work instead of bright overhead lights

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Dimming all lights in house 1 hr before bed time / using only dim lamps at this hour

Getting off all screens at least 1 hr before bed time

Not using an alarm clock

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I can dim my lights at night and half hour before I get ready for bed. I believe this will help me prepare for sleep.

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I didn't know how beneficial it was to get sunlight first thing in the morning and not drinking caffeine after noon will help for a restful night sleep.

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I will be investing in a salt lamp, I used to have one and it helped me get good rest. I will also reduce blue light usage before bedtime.

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Phone in a separate room/Do not disturb 

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Phone in a separate room/Do not disturb 

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I have always have my phone on do not disturb from 11:pm until 8 a.m. However additional step that I have been trying lately is removing my phone from my room all together. Has worked wonders so far.

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Not sleeping with the tv on. Instead, I am going to try white noise or nature sounds with a dark room.

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devices out of our bedroom and we turn off our Wifi!

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devices out of our bedroom and we turn off our Wifi!

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I have my phone set on do not disturb from 9pm-7am. That has made a world of difference for me. I also do not set it next to the bed.

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Read before bed instead of looking at phone or computer.
Drink less water after 7pm so I do not get up as often in the middle of the night.
Write things down that are on my mind, things I need to do so I don't think about them in the night.

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1. Put my phone away earlier and stop watching tv a few hours before bed to limit screentime.
2. Limit bright lighting close to bedtime
3. Eat smaller meals for dinner and to eat at least 3 hours before bed.

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I will turn off the TV at 10p, spend a few minutes reading something inspirational, be still while saying the SERENITY PRAYER out loud or silent until I am relaxed, and for another few minutes perform a 60 second plank before getting into bed at 10:30p.

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I think that not being on my phone at least an hour before Im going to bed will help me to sleep better and rest my mind.

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Create a bedtime checklist- write down a few things that will help with sleep quality-
Turn your phone to do not disturb (you can allow for certain people to contact you, if necessary.
Shut off non-essential electronic devices.
Self-care before bed.
Meditate/ pray

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Creating a bedtime routine that intel's me to turn off electronics and lights will help drastically to improve my sleep.

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I am super fortunate to be able to fall asleep and stay asleep easily most nights. I've noticed the times when I'm woken up are often when I've forgotten to put my earplugs in. Getting older, I have to get up and go to the bathroom more than when I was younger, but I'm still usually able to go right back to sleep when I get back to bed.

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I've been falling asleep to the sound of rain and native american flute music. I notice I am asleep within 5 minutes and if it is playing for about an hour after I am asleep I sleep all night with minimal disturbances.

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My boyfriend likes to stay up late and I like to go to bed early, sometimes I try to stay up with him to watch TV, but if i listen to my body and go to bed before him i'm much more awake and well rested the following day.

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I turn everything off and listen to calm nature sounds. 

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I turn everything off and listen to calm nature sounds. 

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Whenever If I"m in bed it means I'm very tired .... I sleep 8-9 hours a night . If I have something important on my mind I'll not fall a sleep easily so I do few minutes of mediation exercise than send my worry to sleep AND BOOM I"M A SLEEP

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I should not eat so late, but I live with someone. I should not drink at night to forget my woes because my mind would be better able to let go of 'useless' information. I should meditate instead of staying up later and later thinking I am not ready for bed.

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Not eating after 7:00 pm, going to bed by 10:00 pm and not looking at screens at least 1 hour and ideally 2 hours before bedtime seems to be the magic formula…I rarely have insomnia, but these 3 factors, if employed, have everything to do with whether I awake feeling rested and refreshed…also waking around 6:00 am if I have observed a 10:00 pm bedtime never fails to set me up for a better day all around.

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I'm fighting the urge to watch tv before bed and read or do a yoga nidra practice instead. I always sleep better if I avoid tv before bed !

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I'm fighting the urge to watch tv before bed and read or do a yoga nidra practice instead. I always sleep better if I avoid tv before bed !

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I can try using ear plugs. I am light sleeper and just about anything wakes me up.

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I have stopped using my cel phone 30 minutes before bedtime and I can really see the difference in falling as sleep much more relaxed.

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sunlight in the a.m.
reduce blue light use whenever possible
salt light at night!

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That's a new one for me! I will try it out!

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I was an uber driver for 5+ years...No longer doing that...But I remember sometimes I could be so sleepy I have to pull over and take a few power naps then when I get home I do not got right to sleep...will start doing house work

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I can definitely stop checking IG before I fall asleep.
I can sleep with earplugs so that when my cats start meowing and getting active at 5 in the morning, I am not disrupted
I can lessen my fluid intake before bed so I am not up throughout the night urinating

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I like to watch TV at night. This is a bad habit that I need to quit.

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Turn off the tv & devices at least an hour before bed.Keep room free of clutter. 

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Turn off the tv & devices at least an hour before bed.Keep room free of clutter. 

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I have always make sure that my bedroom is really dark, I never eat large meals at night and 30min before bed + always have a cup of camomile tea next to me.

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I have always make sure that my bedroom is really dark, I never eat large meals at night and 30min before bed + always have a cup of camomile tea next to me.

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My mindset about sleep has been back and forth and finally I realized that I need to treat my sleep like god and also not defeat myself when I mess up sleep.
I accepted a early morning shift to early afternoon so I'm going to leave the sunrise stuff for later.
I'm very happy I finally got to study about sleep.

For now here's my three actions:
30 minutes before bed I will only use a red light or orange light source.

I will maintain temperature at about 68 degrees in my bedroom at all times

I will keep my bed fully clear of no clothes or items so I have a clear space and therefore a clear mind to sleep on.

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I've been avoiding my phone and computer screen after 9 pm as much as possible and it does help. I also need to make sure I eat enough at dinner or have protein / fat snack and stop drinking water right before bed.

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After watching Professor Russell's TED talk, I have stopped turning my bathroom light on to brush my teeth, and use my salt lamp instead.

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I need to work on maintaining a regular sleep schedule, and I'd like to make the shift of going to bed earlier, and waking up earlier.

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do not look at the time if I do wake in the night.  

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do not look at the time if I do wake in the night.  

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A cold, dark bedroom helps me sleep better. Light disrupts me and will make me toss and turn while it is on.

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A cold, dark bedroom helps me sleep better. Light disrupts me and will make me toss and turn while it is on.

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I would like to get more early morning sun exposure

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I regularly use sounds at low volume to get to sleep. Rain and wind are favorites. Easily found on YouTube.

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Take some deep breaths before sleep. It always calms me and makes me feel sleepy.

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Take some deep breaths before sleep. It always calms me and makes me feel sleepy.

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Get a more comfortable bed, darken the room more, drink more water during the day so that I dont wake up at night.

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I need to get my kids to bed earlier so I can go to sleep earlier. 

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I need to get my kids to bed earlier so I can go to sleep earlier. 

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1. Put away electronics 1 hour before bed.
2. Close the door to my room so my cats can’t wake me up.
3. Try to sleep and wake up at the same time every day.

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I should probably stop drinking caffeine, or cut back at least, but I think my first step will be blue light glasses. I work on a computer all day and then come home and do my schoolwork on a computer during the late afternoon until night. And lastly, I need to stop all screen time an hour before bed.

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1. Stop watching TV & looking at phone 1 hr before bed
2. Get an eye mask to wear in bed
3. Stretch and do deep breathing exercises before sleeping
4. Drink less water close to bedtime to avoid waking in the night to go to the bathroom

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1: No electronics 1 hour before bed
2: Stick to my bedtime routine.
3: Do not drink water 1 hour before bed

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1. Don't drink too much water before bed, to help not wake up to go to the bathroom.
2. Be off electronics an hour before bed.
3. Aim to get 7-8 hours of sleep.

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1.  Get at least 30 minutes of sunlight each day, especially during the winter months.
2. Get blackout blinds and install dimmers.
3. Keep the bedroom cool.

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2. No carbs before bed.
3. Read a book before bed.

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Be in bed by 9pm
exercise before 5pm
turn off all electronics an hour before bed

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go to sleep at 9pm
turn off all lights and make room dark
eat small protein snack before bed

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I have been trying to put my phone down once I lay down for bed. No screen time usually helps me relax and be able to fall asleep faster. 

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I have been trying to put my phone down once I lay down for bed. No screen time usually helps me relax and be able to fall asleep faster. 

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1.  Keep bedroom at a cool temp.
2.  Lock door so no one wakes me up.
3. Just go to bed.

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I could go to sleep earlier, turn off the t.v. and not eat right before I go to sleep

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Going to bed when my body is telling me to go to bed.

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Going to bed when my body is telling me to go to bed.

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Ive made a lot of improvements lately. I was given a salt lamp a few years ago. I still use it to this day. Iv switched out my tv and phone time to reading a physical book.
I still struggle with going to sleep when my body is asking for it because there is so much I want to do. So a procrastinate closing my eyes. to get one more thing done or one more sentence written or read....