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  • Writer's pictureCassandra Martin-Himmons

9 Essentials For A Good Night's Sleep - A Picture Post

As you partake on your journey of self-care and stress management, one of the important things to do is to have proper sleep hygiene. After all, sleep is one of the cornerstones of helping your manage your stress before your stress manages you. In this post, you'll find the 9 things that you need to ensure a good night's sleep.

Comfy Bed

A comfortable mattress makes all of the difference. Super soft or ultra-firm – it’s up to you. Just as important are your pillows – their firmness, whether or not they’re memory foam, do they provide any elevation to the head all plays a role in the quality of your sleep.

Nighttime Reading

Reading is a great activity to add to your nighttime routine. It helps your mind slow down so that you can get ready to sleep.

Sound Machine

A sound machine plays sounds (generally referred to as white noise) that cover or mask other noises allowing you to go to sleep. Depending on the sound you’re listening to, you can do things such as timing your breathing to the sound machine.

Bedtime Deep Breathing

Deep breathing has many effects on the body one of which is helping you relax. Rhythmic deep breathing can help you fall asleep fairly quickly.

Sleep Routine

Going to bed and rising at the same time every day is part of developing an evening routine and one step on the path to good sleep hygiene.

Bedtime Stretching / Yoga

Gentle stretching or yoga a few hours before your bedtime can calm and soothe you allowing you to sleep more easily.

Calming Colors & Soothing Environment

A soothing environment can go a long way towards making your bedroom your own personal sanctuary. Whatever your own personal calming colors are can go on your walls or bedding. Besides colors think about the lighting in your room (it’s helpful to be able to dim it as needed). Scents offer another way to transform your space – candles, incense or sprays all come in a wide variety of smells to entice you.


Some like it cooler, some like it warmer, find the right temp for you and stick to it. If you share a bed w/ a significant other who’s temp needs are different consider cooling sheets or warming blankets while setting the temp to a range in between both preferences.

Tech Disconnect

Turn off your devices – phone, tv, tablet, laptop at least an hour before you go to bed. Why? To avoid having the blue light that they emit fool your body into thinking that the time is earlier than it really is.

So there you have it - all of the ingredients that you need to strengthen your sleep hygiene. They will help you on your journey to getting a good night's sleep. You can do it! After all, it's all about Making Time.

Let's talk, what do you do to ensure that you get a good night's sleep? Let me know in the comments section.

Bed Photo by on Unsplash

Thermostat Photo by Dan LeFebvre on Unsplash

Tea Photo by Svitlana on Unsplash


Cassandra Martin-Himmons is a facilitator, stress management coach and author of “Yes I’m Grateful,” a gratitude journal. She believes in empowering her clients to help them manage their stress and increase self-care. In her spare time, she enjoys papercrafting, volunteering and travel. Connect with her on Instagram or LinkedIn


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