Tips on Improving Sleep

To get the most out of your sleep and ensure you are sleeping effectively, it is important to build a nighttime routine that works for your needs.

We know that getting enough sleep is crucial for our minds and bodies to repair and recuperate each night. Before you sleep, there are a few activities you can try to avoid and other activities you can try to incorporate into your pre-sleep routine to improve your sleep.

 

Tips that may help you fall asleep faster

• Create a consistent sleep schedule and time to bed. This allows your body to understand that at a specific time, it is time to sleep (Circadian rhythm). 

• Control your bedroom environment. Keep your bedroom cool and quiet, and eliminate blue light before bed.

• Eliminate alcohol, caffeine, and nicotine in your evenings.

• Maintain a consistent diet and exercise regularly during the day.

• Turn off all screens at least 1 hour before bed.

• Practice mindfulness before bed. Try out a Muse Sleep Journey or Guided Meditation.

• Muse tip:

  • If you can’t fall asleep because you are too energetic, we suggest trying a Breath Biofeedback session to help your body shift states.

  • If you can’t fall asleep because your mind is too busy, we suggest trying a visualization or focusing practice.
    
     

Tips that may improve REM sleep

REM sleep is important for memory, mood, and learning.

• Research has shown that caffeine, nicotine, and alcohol all decrease REM sleep time, and avoiding them in the afternoon and evenings can help increase your REM time.

• Maintaining a meditation practice has also been shown to increase REM sleep time. 

  • Use our app notifications to set daily reminders to help you build and maintain a regular practice! 

• Avoid waking up too early as the majority of REM sleep occurs later in the night.
  
   

Tips that may improve deep sleep

The deep sleep stage is where a lot of restorative processes are at work, such as tissue repair and immune system optimization.

• Avoid stimulants (ie. caffeine) after lunch.

• Exercise daily, but not right before bedtime.

• Turn off all screens at least 1 hour before bed.

• Have a warm shower/bath or a cup of herbal tea before bed.

• Maintain a daily meditation practice.

• Avoid going to bed late as the majority of deep sleep occurs early in the night.
  
   

Read more about the importance of sleep and how to improve yours on our blog!

• The Difference Between Meditation and Sleep

• Did You Know Getting Ready for Bed is Almost as Important as Sleep?

• How Many Hours of Sleep Do I Need Each Day for My Age?

• The History of Sleep: How We Came to Discover Sleep Stages

• A Sleep Psychologist’s Take on Sleep During COVID-19