Sleep Tips
Wind Down Before Bed
Wind Down Before Bed
Give yourself time to relax and unwind before bed — a warm drink, a book, or a calming routine.
Avoid Screens Before Bed
Avoid Screens Before Bed
Screen light suppresses melatonin. Put phones and screens away well before bedtime.
Your Bed is for Sleeping
Your Bed is for Sleeping
- Go to bed only when sleepy
- Get out of bed after 20 minutes if you can't fall asleep
- Return to your bed only when sleepy
Lights Off
Lights Off
- Make your bedroom dark & tell your brain it's sleep-time
- Close window shades, turn off outside lights
- Dim or turn off clock & computer displays
- Wear a light-blocking sleep mask
Consistent Sleep
Consistent Sleep
Regulate your biological clock by sleeping and waking at the same time each day. Set a bedtime when sleepy and wake at the same time each morning.
Sleep Tracking
Sleep Tracking
Tracking your sleep can help you spot patterns and see what helps you rest better.
Travel & Timezones
Travel & Timezones
Adjust gradually to new timezones and get morning light to reset your clock.
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