Wellness Starts Before You Wake

Last Wellness Wednesday, we explored how getting hands-on can bring happiness. This week, we’re talking about something just as vital for your mental health: sleep. Sleep is an essential–and often overlooked–component for emotional balance, cognitive function and overall wellbeing. But in a world of late-night scrolling and never-ending to-do lists, good sleep often feels out of reach.

The good news? Science shows that simple bedtime habits can dramatically improve your sleep quality. Here are five evidence-backed tips for feeling well rested:

1. Dim the Lights an Hour Before Bed

Artificial light—especially blue light from screens—suppresses melatonin, the hormone that signals your body it’s time to sleep. Reducing brightness and switching to warmer tones can help your body prepare for rest.

Source: https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

2. Power Down Devices

Scrolling in bed isn’t just distracting—it delays REM sleep and makes it harder to fall asleep. Experts recommend avoiding screens for at least 30–60 minutes before bedtime.

Source: https://www.sleepfoundation.org/bedroom-environment/blue-light

3. Avoid Heavy Meals and Alcohol Close to Bedtime

Eating large meals or drinking alcohol right before bed can disrupt sleep quality by interfering with digestion and REM cycles. Finish dinner at least 2–3 hours before bedtime.

Source: https://www.sleepfoundation.org/nutrition/alcohol-and-sleep

4. Keep It Cool and Dark

Your body temperature naturally drops during sleep. A cool, dark room (around 60–67°F) is ideal for falling and staying asleep. Blackout curtains or a sleep mask can make a big difference. 

Source: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

5. Cut Caffeine After 2 PM

Caffeine can stay in your system for up to 6 hours (or longer), making it harder to fall asleep. Switch to decaf or herbal tea in the afternoon to avoid sleep disruptions. 

Source: https://www.sleepfoundation.org/nutrition/caffeine-and-sleep

Have your own tips you’d like to share? We want to hear them! Drop a comment below.