Sleep is vital to our health and wellbeing. We've all experience at least temporary issues with sleep and know the loss in productivity we experience as a result and the stress it can cause us mentally and physically. We'll cover 16 tips to help you set yourself up for sleep.

1. Go to bed and wake up at the same time each day.
2. Avoid caffeine in the evening.
3. Your bedroom should be cool, quiet, and dark. You can use a white noise machine, fan, black out curtains, a sleep mask, etc. to help set a restful environment.
4. Turn off electronics (phones, tablets, computers, TVs, etc.) at least 30 minutes before bed.
5. Take a hot bath or shower, practice myofascial release, color, journal, have a cup of chamomile tea, or read a book. Do whatever helps you relax before bed.
6. Dim the lights in your home about two hours before bedtime.
7. Eat your last meal 2-3 hours before bed. Avoid overeating. A heavy stomach or full on stomach ache can prevent you from sleeping well.
8. Try not to nap during the day or keep the naps brief (30 minutes or less.)
9. Try to keep your bedroom clutter free. Vacuum and dust regularly as well.
10. If you attempt to go to bed with no luck, get out of bed and do something until you feel sleepy again. Don't stay in bed and look at your phone or computer.
11. Have a daily exercise practice. It could be yoga, running, walking, swimming, etc.
12. Aim for 7-9 hours of sleep. Some people will need more and some less. Check with your doctor if you consistently need more than 9 hours of sleep.
13. Avoid using your bedroom as a work space. Try to only use the bedroom for sleep, sex, dressing/undressing.
14. Regularly wash your bed linens. Have cleaning sheets can help you relax and sleep better. Aim for washing your linens once a week.
15. You can try using essential oil mixes to help you sleep. Many lotions have essential oils, you can find premixed balms, laundry detergents, or pillow sprays. Lavender is always a good choice for sleep and relaxation. Be sure to avoid any heavy fragrances. They can stimulate you, or worse, cause a potential headache.
16. Reduce stress. Try to prep for the next day before bedtime. If there are things you need to do the next day or you are afraid you might forget them later, be sure to write them down. Our brain spends a lot of energy trying to keep up with the "lists" in our head. Get it down on paper or make a note in your phone. If something is worrying you, you can try writing it down, talking with a loved one, or professional.

Disclaimer: None of the products, services, or information provided by Jennifer Glover-Keller, LLC are to be construed as medical care. It is critical that you speak with your medical provider(s) to determine what is safe and appropriate for you before starting any type of exercise or wellness routine, including yoga.