Your Sleep Observation by Bauman College

2020-05-20 16:56:42 UTC

1. Put my computer away at 10pm! I notice I always stay up much later if I am browsing things on my computer than if I were just watching TV or reading. Making sure my computer is shut down at 10 pm will give me an hour to wind down and get ready for a more reasonable bed time at 11 pm.
2. Making my bed in the morning. This one feels more personal but when my bed is made, it looks more inviting and formal to crawl into in the evening.
3. Wearing blue light glasses at my computer during the day.

Wise Choices

2020-05-25 05:13:02 UTC

I like reading at night before bed but I use my LED reading lamp. I should switch to a salt lamp.
I need to choose to go to bed earlier. I have always been a night owl. It's a bad habit to break.

Sleep

2020-08-12 16:44:35 UTC

1. Brush my teeth and get ready for bed around 9. That way I can relax for an hour before I go to bed.
2. Get 30 min of sunlight in the morning.
3. Keep the room a little cooler

Get black out curtains! I live in a city and there is a lot of outside light that comes through my thin curtains

2020-08-12 21:50:50 UTC

2020-08-16 18:03:18 UTC

1. Kick the afternoon coffee habit. 2. I love to read before bed, but I always read ebooks on my iPad. So I will try one of the light-filtering apps or amber glasses. 3. My biggest sleep problem is that I wake up during the night. I've been meaning to try a back to sleep guided meditation.

Stop watching tv and scrolling through social media right before bed!

2020-08-17 17:13:05 UTC

Install dimmers, avoid electronics before bed and get a salt lamp

2020-08-18 16:20:19 UTC

Put my phone in the other room or turn it off, dont drink wine before bed.

2020-08-18 20:49:14 UTC

Sleep

2020-08-26 03:05:26 UTC

Read before bed!
Reading at night normally helps me chill out & it makes me sleepy

Cool room

2021-01-18 03:02:56 UTC

Make my room more inviting and cool the room temperature

Read a book or magazine or write in a journal (anything paper) using dim light such as candles or salt lamps.

2021-01-20 23:37:47 UTC

the one biggest way I can improve my sleep is by going to bed by 11 every night. Also, not looking at my phone right before bed will help.

2021-01-22 21:46:26 UTC

stop using phone before I go to sleep

2021-01-24 02:51:10 UTC

read a book instead

2021-01-24 06:22:27 UTC

Exercise Regulary, salt lamps & Avoid big dinners

Sleep...zzzzzzz

2021-01-24 18:19:14 UTC

I sleep well although I rarely sleep through the night. I always have to get up one or two times between 930pm and 630am when I rise. I feel energized and great from the sleep I get but if I wanted to improve the quality I would focus on what I eat and drink that evening and making sure the room is cool. Those are the three key things that can affect my sleep.

Exercise regularly and books instead of a screen. I need to figure a better noise cancelation system. I have a ton of outside noise and I can't use earplugs.

2021-01-25 00:14:05 UTC

Routine

2021-01-25 23:59:27 UTC

Setting a sleep routine and sticking to it:
- go to sleep at the same time every night.
- avoid desserts before bed
- avoid drinking too much liquids before bed so I don't wake up to go to the bathroom in the middle of the night

Avoid screens, sleep at the same time every night

2021-05-10 15:42:34 UTC

2021-05-11 18:46:05 UTC

Avoid screens

Wind down more

2021-05-12 15:03:03 UTC

Need to stop working sooner and start preparing for bed sooner. Gratitude journal before bed to reframe the day. Lower the light.

2021-05-12 19:58:58 UTC

Limit my screen time before bed

2021-05-12 21:05:19 UTC

Maintaining a regular sleep schedule, reducing bright light exposure in the evening(prep breakfast earlier in evening so I'm not in the bright kitchen lights, only turn on the dim light to brush teeth before bed), less screen time and more reading/meditating before bed.

2021-05-12 21:25:36 UTC

I try to go to sleep at the same time each night and get up same time each day. I also find if I have a lot of water before I sleep it wakes me in the middle of the night so I need to be mindful of what I eat/drink at night.

Getting 30 min of sun exposure in the morning I think would be ealy good for me.

2021-05-12 21:29:36 UTC

2021-05-13 13:25:31 UTC

More sun exposure, less screen time, fewer lights on close to bedtime.

Regular sleep time works very good.

2021-05-14 03:42:36 UTC

I have noticed when I delay my bedtime, I have trouble falling asleep.

Ways to improve sleep

2021-05-14 18:48:19 UTC

1) No tv time before bed
2) eat smaller dinners
3) have protein rich snack before bed

2021-05-14 23:03:29 UTC

consistent daily exercise, winding down/stretching before bedtime, turning off the TV

Avoid alcohol, wind down an hour before bed without screens and bright lights, get outside with my dog every morning for a walk.

2021-05-15 19:00:53 UTC

1. amber glasses for screens after sunset

2021-05-15 21:33:51 UTC

2. direct sun exposure first thing in the morning
3. no eating or drinking 2 hours before bedtime

2021-05-15 22:04:06 UTC

Set a consistent bedtime and wake time, no TV before bed, and sunlight in the mornings.

Turn off TV before bedtime, take a moment to breath and meditate and shield the work desk.

2021-05-17 01:35:11 UTC

I have really been trying to be consistent on bedtimes. I could change out screen time to book time before bed.

2021-05-18 18:05:53 UTC

2021-05-19 00:13:09 UTC

go to bed at a consistent time, create wind down night time routine, relax my mind before falling asleep.

2021-07-25 04:24:40 UTC

1. Stay off screens at least 1 hour before bed
2. Dim lights in room and read a book
3. Go to bed at a consistent time

1. no alcohol, especially before bed

2021-07-25 15:49:59 UTC

2. no caffeine after noon
3. get regular exercise

Limit my caffeine

2021-07-26 04:42:12 UTC

Turn off my phone
dim the lights

2021-07-26 23:30:21 UTC

1. prepare my body for rest by doing yin yoga, meditation, or breathing exercises
2. Have my last meal at least 3/4 hours before bed. a light, but nourishing meal.
3. Continue using blue-light blocking glass and drinking chamomile tea in evening.

Blue Light

2021-07-27 19:47:13 UTC

I need to avoid the screens at night. I always fall asleep to the TV because I feel like it helps my mind stop racing.

space to sleep

2021-07-27 22:31:45 UTC

clean my room. I feel calmer when it is emptier and orderly

Turn off electronics

2021-08-29 14:28:46 UTC

I usually sleep with the tv on just to have some noise in the background. However if I turn everything off including my lamp I know that I can get a better rest at night. Also when I do wake up I have to stop eating. I wake in the middle o the night hungry. Also I like for my bed to made up. When my room is clean I sleep better. Also when I take a nice hot bath with some essential oils such as lavender that also helps me sleep.

2021-10-28 23:28:59 UTC

stop sleeping with the TV on

Turn the TV off a half of an hour before bad

2021-10-29 04:13:08 UTC

tea and a book

2021-10-29 19:18:44 UTC

a mug of herbal tea and good book is the best way for me to sleep... so long as it's not a page-turner which can then have the opposite effect of making me stay up for "just one more page"

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

2021-10-30 22:51:40 UTC

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....

2021-11-01 21:41:06 UTC

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

2021-11-02 03:29:56 UTC

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

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.

2021-11-02 19:17:08 UTC

2021-11-05 04:30:23 UTC

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

2021-11-07 06:43:33 UTC

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

1. No caffeine in the afternoon.

2021-11-18 23:35:37 UTC

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

Sleep

2022-02-03 01:10:32 UTC

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.

Better Sleep

2022-02-05 04:12:07 UTC

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.

Better Sleep

2022-02-06 01:32:44 UTC

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

Avoid Caffeine after lunch

2022-02-06 03:51:17 UTC

2022-02-06 22:16:44 UTC

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

2022-02-06 23:10:12 UTC

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.

2022-02-07 05:25:39 UTC

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.

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

2022-02-07 21:08:59 UTC

BE COMFORTABLE

fredolua — 2022-02-16 07:48:22 UTC

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

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

2022-03-09 04:07:49 UTC

Sounds

erichamburg — 2022-05-08 21:59:53 UTC

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

Sunshine!

2022-05-12 20:50:51 UTC

I would like to get more early morning sun exposure

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

2022-05-13 14:54:45 UTC

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

2022-05-16 00:43:13 UTC

2022-05-16 21:27:07 UTC

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.

Salt lamp

2022-05-16 21:37:57 UTC

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.

2022-05-25 00:04:47 UTC

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.

My mindset towards sleep has changed

2022-06-08 04:32:57 UTC

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.

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.

2022-08-05 20:40:42 UTC

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

2022-08-07 01:07:24 UTC

Shut off my phone.

2022-08-07 07:00:52 UTC

2022-08-07 16:21:36 UTC

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

How I Can Improve My Sleep

2022-08-08 22:00:33 UTC

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

JUST GO TO SLEEP

2022-08-10 03:49:22 UTC

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

Salt light!

2022-11-04 23:04:47 UTC

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

Let there be light!

kimberlylara2 — 2022-11-06 00:11:51 UTC

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

Stop using social media at night

2022-11-08 13:18:07 UTC

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.

I have sleep problems

2023-02-07 18:12:48 UTC

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

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 !

2023-02-07 23:41:29 UTC

2023-02-11 02:20:16 UTC

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.

2023-02-11 22:03:46 UTC

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.

2023-02-13 01:56:54 UTC

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

I turn everything off and listen to calm nature sounds.

2023-05-17 20:36:45 UTC

2023-05-20 03:04:02 UTC

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.

2023-05-20 17:27:38 UTC

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.

Good Genes

leilamirzai — 2023-05-21 17:59:36 UTC

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.

Creating Sleep Routine

2023-05-23 13:02:39 UTC

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

Establish a Bedtime Ritual

2023-05-23 18:13:42 UTC

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

Put the phone away

2023-06-09 23:45:33 UTC

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.

2023-06-20 17:40:11 UTC

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.

2023-08-10 17:59:29 UTC

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.

Better sleep

2023-08-13 04:32:50 UTC

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.

Phone on do not disturb

2023-08-15 22:57:52 UTC

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.

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

2023-08-19 11:08:34 UTC

Eating an earlier and lighter dinner.

2023-11-05 23:32:53 UTC

2023-11-08 04:11:21 UTC

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

Phone in a separate room/Do not disturb

2023-11-08 05:07:58 UTC

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.

no blue light

2023-11-13 03:54:57 UTC

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.

natural sunlight

2024-02-24 19:39:38 UTC

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.

Dim lighting

2024-02-24 23:25:55 UTC

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.

3 reasonable ways to improve sleep:

2024-02-25 21:26:16 UTC

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

No TV!

2024-02-26 02:33:01 UTC

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

.

2024-02-27 07:09:52 UTC

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.

2024-02-27 14:48:47 UTC

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

drink a cup of peppermint tea after dinner
dim all lights in the house 1hr before bed

Sleep in dark and lesson caffeine

2024-05-21 22:39:13 UTC

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.

3 Ways to Improve Sleep

2024-05-22 18:32:36 UTC

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.
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.
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.

3 Ways to Improve Sleep

2024-05-24 00:19:21 UTC

Eat dinner earlier and at a more consistent time, ideally 3 hours before bedtime.
Commit to a wind down routine at least 30-45 minutes prior to bedtime without electronics and disruptive blue light or bright light exposure.
Go to bed at a consistent time each time, keeping the schedule even on the weekends.

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.

2024-05-26 20:18:08 UTC

2024-05-27 01:14:40 UTC

Buy a dim light for my bathroom
invest in darker curtains
avoid electronics close to bedtime

2024-05-29 23:05:38 UTC

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.

Sleep Smarter

2024-05-30 02:05:54 UTC

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.

Practice better habits

2024-06-09 05:07:41 UTC

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.

Increase my Physical Exercise Will help me improve my sleeping habits

2024-06-12 04:36:30 UTC

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.

discipline in routine

2024-06-14 21:51:39 UTC

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

3 ways to improve my sleep

2024-10-08 15:28:10 UTC

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.

2024-11-13 05:17:45 UTC

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.

2025-05-21 19:18:26 UTC

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.

2025-05-21 21:09:29 UTC

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

2025-05-24 05:22:33 UTC

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.

2025-05-24 19:10:21 UTC

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.

2025-05-27 23:54:08 UTC

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

2025-05-28 05:04:45 UTC

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

2025-07-20 22:56:36 UTC

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

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

2025-08-06 03:04:48 UTC

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

2025-10-22 14:01:28 UTC

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.

2025-10-23 03:18:00 UTC

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

Limit light

2025-10-25 23:54:00 UTC

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

Room Temperature

2025-10-28 01:53:30 UTC

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.

Do everything an Hour before sleep

2025-10-29 02:55:38 UTC

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.

2026-02-04 22:53:46 UTC

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

Small Changes That Support Better Sleep

2026-02-09 02:56:43 UTC

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.
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

Sleep in cool bedroom

2026-02-11 03:34:17 UTC

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

Prioritize Nightime Routine

2026-04-23 21:03:59 UTC

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.

Sleep strategies

2026-04-24 22:05:55 UTC

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.

2026-05-02 05:19:59 UTC

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.

Small Habits That Improve My Sleep

2026-05-09 03:22:44 UTC

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.

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.

2026-05-11 20:57:06 UTC

I love sleep

2026-05-12 16:04:11 UTC

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.

Leave my phone.

2026-05-18 17:31:29 UTC

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