Getting a good night’s sleep is one of the fundamental pillars of good health and emotional wellbeing. However, sometimes it’s hard to unwind and get the 7-9 hours of rest that your body needs.

If this sounds familiar, these simple guiding principles can help prepare your body and mind for a better night’s rest:

Set a bedtime

Research shows that keeping to a regular sleep schedule - even on weekends - can help regulate your internal clock, making it easier to fall asleep and wake up on time in the morning.

Put your phone out of reach

Whether it's the distracting notifications, intrusive blue light or the temptation to check social media, having your phone by your bed can be distracting. Give your mind a break from scrolling and put your phone on charge at the other side of the room. Bonus points if you can take a screen break for at least 30 minutes before bedtime!

Observe your thoughts

Overthinking can be a major obstacle to getting enough sleep, but luckily journaling has been shown to be an easy antidote to stress and anxious thoughts. Relieve your mind of any worries by trying one of Halo’s Before Bed journal entries before putting your phone away for the evening.

Here’s how you can get started with journaling today.

Fine-tune your sleep environment

Your physical surroundings can have a bigger impact than you might imagine. Set up your bedroom for success with soft lighting in the evenings, calming scents like lavender and chamomile and making sure it’s the right temperature for sleep (around 65º F or 18.3º C).

Move your body

Exercise is an important part of a healthy lifestyle, and one that often gets overlooked when it comes to sleep. Making sure you move your body during the day can help you feel more tired and relaxed at night.

Tip: Since high intensity workouts can give you a boost of energy, it's best to skip a vigorous workout if it’s getting close to bedtime and replace it with yoga or a light walk instead.

Get some fresh air

Spending some time outside during the day can help regulate your circadian rhythm. Even if it's a gray day, try taking a 20 minute walk during your lunch break to get some exposure to natural light and a healthy dose of fresh air. By the time the evening rolls around, your body will naturally be more prepared for rest.

Still laying awake at night?

If you have perfected your sleep hygiene but you’re still finding yourself lying awake at night, try the following techniques to soothe your mind:

Write it out

If you have endless worries or to-do lists, take them out of your head and write them down instead. Try Halo’s Rest Easy moment to organize your thoughts before your head hits the pillow.

Try a calming visualization

Shut your eyes and take a few calming breaths. Then, picture the most soothing sleeping scenario you can imagine. For example, you could picture a relaxing beach side scene, or imagine you’re in a cosy cabin with rain falling outside. Focus solely on this image, gently directing your attention back when it wanders.

Focus on something else

Still no luck? Laying in bed when you really can’t sleep can leave you feeling frustrated and negatively associate your sleep environment with stress. If all else fails, try getting up and walking around, reading a book or putting in your earphones and focusing on a podcast instead. After 20 minutes, try going back to sleep.

Keep improving your sleep with Halo's guided entries. Download it for free on the App Store, and don’t forget to follow @HaloJournal for journaling tips.