How Alcohol Affects Sleep

If alcohol has become a part of your nightly routine, you may find that falling asleep without it is difficult at first. This is an important time to beef up your sleep hygiene. Proper sleep hygiene can help you fall asleep easier and have a better night’s rest. Here are some ideas:

• Reduce or eliminate screen time 2 hours before bed.

• Wear blue-light blocking glasses if you do use screens in the evening.

• Use a white noise machine at bedtime.

• Try guided meditation or yoga nidra prior to bed.

• Develop an evening routine that signals to your brain that it’s time to go to sleep, like a detailed skincare routine or preparing clothes and supplies for the next day.

• Go to bed + rise at the same time every day.

• Use familiar and relaxing scents at bedtime, like lavender essential oil.

• Exercise in the morning or afternoon. (Evening workouts may disrupt sleep).

• Limit caffeine intake during the day, especially in the afternoon and evening.

• Take a warm bath before bedtime to unwind and relax your nervous system.

• Create a relaxing and inviting environment in your bedroom, limiting light. Invest in nice sheets or pajamas, create a little sacred space on your bedside table.