7 Microsteps That May Help You Get the Sleep You Need

Small ways to reset and recharge, so you can get the rest you need to function at your best.

We know from science that sleep is a critical component of our well-being that impacts our mental and physical health. Getting quality sleep has even been shown to help lower stress and anxiety, as well as boost our cognitive function and our body’s immune system. And yet, so many of us struggle to get the sleep we really need. “Getting a good night’s sleep has to start with a transition to sleep,” says Arianna Huffington in her e-course, Your Time to Thrive. “We all have such a hard time prioritizing ourselves, and we think everything else is more important than our own sense of well-being.”

If you’ve told yourself you’re not a “good sleeper” or don’t have time to get into bed early, it’s time to shift your mindset around sleep. When we incorporate small Microsteps into our routines, we can improve our sleep hygiene and get the rest we need to function optimally and feel our best.

If you’re looking for small ways to improve your sleep tonight, try these Microsteps today:

When you have downtime, give yourself permission to do something for yourself.

During busy times, we might feel obligated to check things off our to-do list all the time. Taking time to do something that brings you joy can help lower your stress levels, which will allow you to relax and unwind when it’s time for bed.

Go outside for one minute today — and leave your devices inside.
Simply being outside can boost your mood and reduce stress, making it easier for you to unwind at night. Plus, disconnecting from your devices can give you a moment to reflect and decompress during a busy day.

Avoid foods with histamines in the evening.

Foods high in histamines include fermented foods, citrus fruit, aged cheeses, and packaged meats. Eating these foods can trigger an immune response that interferes with sleep.

Do a few stretches before bedtime.

Stretching before bed is a nice way to wind down and relieves physical tension in your muscles, helping you feel more relaxed. You can stretch next to your bed or even while sitting in it.

Tonight, repeat a sleep affirmation like, "I deserve a good night's rest," to remind yourself that sleep is a priority.

Positive affirmations can help you reframe the limiting beliefs you hold around sleep. They've also been shown to reduce stress and negative thinking, which can help you get to sleep faster.

Place one item that helps you unwind at night next to your bed.

Whether a calming book, a relaxing candle or a photo that brings you joy, being intentional about what's next to your bed will help prevent distractions and ease you into sleep mode.

Go to bed just 5 minutes earlier than you usually do.

Even five minutes earlier a night will make a difference! The incremental change will be so small you won't even notice, but after a week the impact will be significant.