Sleep Guide
Master the art of falling asleep with proven techniques and step-by-step routines
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Sleep Guide Overview
Sleep Routine
Step-by-step guide to prepare for sleep
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Sleep Tips
Essential habits for better sleep quality
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Breathing Technique
4-7-8 method to fall asleep naturally
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Your Sleep Routine
Step 1 of 4
Prepare Your Environment
30 minutes before bedSet the stage for optimal sleep
What to do:
- ✓Turn off all bright lights and electronics
- ✓Set room temperature to 65-68°F (18-20°C)
- ✓Ensure complete darkness with blackout curtains
- ✓Reduce noise or use white noise machine
- ✓Make sure your bedding is comfortable and clean
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Essential Sleep Tips
Timing
- ✓Go to bed and wake up at the same time daily
- ✓Allow 7-9 hours of sleep per night
- ✓Avoid napping after 3 PM
- ✓Don't sleep in on weekends
Environment
- ✓Keep bedroom cool and dark
- ✓Use comfortable, supportive bedding
- ✓Minimize noise and distractions
- ✓Reserve bed for sleep only
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4-7-8 Breathing Technique
This simple breathing exercise helps calm your nervous system and prepare your body for sleep.
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Inhale through nose
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Hold breath
8
Exhale through mouth
Repeat this cycle 4 times to help you fall asleep naturally.