Hear that? It’s the alarm going off on our month-long journey to better sleep. This is the last of four emails we hope have made a difference in the way you approach sleep. Last week, we covered the most common sleep conditions, when to talk about your sleep issues with a doctor, and taught you how to put some sleep strategies into practice. 

This is Week 4. We’re going over …

• Easy tricks to help you power down. 
• Products that may help you reach your sleep goals.
• Sleep positions and their impact.
• And bringing together all that you’ve learned (in part with a pop quiz).

We’ve already talked about the importance of consistency when it comes to getting good sleep. But routine may be equally as important. So make sure you’re setting aside time to wind down before bed. Even if it’s just 10 to 15 minutes, says sleep researcher Rebecca Robbins, an instructor in medicine at Harvard Medical School and associate scientist at the Brigham and Women’s Hospital. 

Two of our suggestions: 

🛏️ Cozy up to your bedroom…

"We want to set ourselves up for success by creating a bedroom environment that is a sanctuary to our sleep," Robbins said in March during our SkimmU Well course about sleep. And what does success look like? You want to walk in and feel “instantly soothed.” Think: decorating with relaxing colors and/or plush, inviting pillows.  

🪷 Breathe in, breathe out…

Breathing exercises aren't a silver bullet for sleep issues. But they can move your attention away from everything on your to-do list — reducing stress and anxiety. And less of that makes you more likely to fall asleep faster and get better quality sleep. We broke down the how-tos of breathing exercises in our journey on managing stress.

Optimizing for sleep can look different depending on your circumstances. And it can go beyond simply making your environment more comfortable. Below, you’ll find some products for helping with a variety of sleep issues — as well as some tips for how to use the tech you already have. 

⏰ If you find it difficult to stick to a routine…

Clock it. A sunrise alarm clock emits different types of light depending on the time of day to help regulate sleep patterns. So at night, many of these alarm clocks can shine a softer sunset light (and even transition to playing sleep sounds and relaxing music). Then, in the AM, sunrise light can help wake you up by gradually brightening your space. Many can also be set to fit your schedule. Calling all shift workers, this one’s for you.

💦 If you wake up sweating in the middle of the night…

Get your sheet together. A set of moisture-wicking sheets may help you sleep cooler and more comfortably throughout the night. There are also cooling mattress toppers that claim to redistribute body heat for a less sweaty sleep. Remember: For most people, the ideal bedroom temp for sleep is somewhere between 60 and 68 degrees Fahrenheit.

🎧 If you live in a city that never sleeps…

Block out the noise with a white noise machine. Look into headphones made specifically for helping you sleep (complete with noise-canceling, white noise, and alarm features). Or just download a free app. Sidenote: If you also want to keep the light out (cough, shift workers, cough), blackout curtains are your friend.  

📱 If you insist on using screens before bed…

We’re not going to force you. (Reminder: We went over the reasons this is a no-no in Week 2.) But if you have to, try to set your display to emit warmer tones. It’ll make it a little easier for your brain to make melatonin. Pro tip: If you’re having trouble breaking up with your phone, you could also switch your settings to grayscale to make your screen less stimulating and appealing. If you’re on an iPhone: Settings>Accessibility>Display & Text Size>Color Filters.  

💤 If you’re already monitoring your step count…

Sleep trackers can be helpful tools for keeping tabs on your sleep patterns and improving your habits. Your doc will also probably find the data useful if you ever decide to discuss your issues (see: Week 3). “It can be a useful tool,” Robbins said during SkimmU. “You wake up and see how you did the night before. And that prompts, automatically, some self-reflection. Thinking, ‘What did go well yesterday? How can I emulate that tomorrow?’” There are lots of options out there, so do some research. Also, note that these devices aren’t for everyone…

It’s not just about how much you sleep, it’s also about how you sleep. And can be the difference between waking up with heartburn at 3 am, having a sore back throughout the day, or none of the above.  Here’s how your sleep position can impact how you feel: 

Check out our sleep position guide for more information and mattress recs to match. 

MEET OUR EXPERT

YOUR MOVE

✨ Bring it all together

Over the last four weeks, you’ve created a sleep diary, reflected on your sleep concerns, and begun to practice better sleep hygiene. Your move now is to keep that going. With time, these practices should help you get better, more restful sleep.

THANKS FOR GOING ON THIS JOURNEY WITH US

Thanks for joining us on this Skimm Well email series. You’ve been a dream. We hope you’ll put into practice what you’ve learned and feel better equipped to manage your stress and sleep restfully. If you have a few minutes, we’d love to hear what you thought and any recs for our future by filling out this survey.

Skimm’d by Avery Carpenter Forrey, Anthony Rivas, Margaret Wheeler Johnson, and Serena McNiff

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