The Sleep Crisis

Quality sleep is the foundation of health, yet 35% of adults report poor sleep habits. The key to better rest isn’t just time in bed ??it’s what you do before getting there.

The Science of Sleep

Your body follows a circadian rhythm, naturally preparing for sleep as light decreases. Modern life disrupts this with blue light, irregular schedules, and stress.

Building Your Routine

1 Hour Before Bed

• Dim lights throughout the home
• Stop work-related tasks
• Begin relaxation activities

45 Minutes Before

• Warm shower or bath
• Light stretching
• Herbal tea (chamomile)

30 Minutes Before

• Massage or self-massage
• Reading physical books
• Journaling or meditation

15 Minutes Before

• Apply skincare routine
• Set bedroom temperature (18-20?C)
• Use soft night lighting

Essential Elements

Lighting: Use warm-toned lamps and motion-activated night lights.

Environment: Cool temperature, white noise, comfortable bedding.

Conclusion

Consistency matters more than perfection. Start with 2-3 routine elements and build from there.