Planning for a good night’s sleep

Blog Post created by communitymanager Moderator on Nov 12, 2019

A good night’s sleep doesn’t begin when you get in bed. Follow this countdown to bedtime in order to rest your best.


Hours before bed:


  • Six:        End the caffeine
  • Three:   Wrap up dinner and stop alcohol intake
  • Two:      No more exercise, except for maybe some gentle stretching
  • One:      Stop working and turn off electronics



Make the hour before bed calming and relaxing by trying one of these. Listen to soothing music. Take a warm bath or shower. Meditate and breathe. Read a book (not an electronic reader). Use soothing essential oils such as lavender.

And a few last tips:

  • Stay on a schedule. Try to go to bed and get up at approximately the same time each day.
  • Stomach grumbling before bed? Try a cup of herbal tea or, if you’re truly hungry, perhaps some turkey roll ups, nut butter on toast, or a slice of cheese.
  • Keep it cool. Ideal bedroom temperatures are between 65 and 72 degrees.
  • Darker rooms will help you sleep better. Try blackout curtains or a sleep mask.


When you can’t fall asleep after 30 minutes, perhaps you are not ready for sleep. Switch to another relaxing activity for a while, then try again.


Try it out – make over your sleep routine! Feel overwhelmed by all the tips? Talk to your coach about one or two things to change right now and gradually shift your sleep routine.