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Things To Do

These are things that can help you sleep.

  • Establish a Regular Pattern - try to go to bed around the same time each night. This rhythm will help your body get accustom when it is bedtime.
  • Cool Down - Research shows sleepiness is associated with a drop in body temperature. Try cooling down your room before bedtime. Alternatively take a warm bath before bed. This may seem counter-productive, but during a warm bath your body warms up; once you get out a cooldown process starts.
  • Shhhh, a Quiet Place - Ensure your bedroom and bed are a quiet, comfortable, and happy place.
  • Sleep Rituals are Ok - Try a calming, and not too loud, background noise; or try one of our guided sleep exercises. You can also try relaxing stretches, meditations, or a guided breathing exercise to help you calm and prepare for bed.
  • Sip on Caffeine-Free Tea - A nice, warm cup of tea can help relax. Reach for a herbal tea, such as chamomile, valerian root, lavender, lemon balm, passion flower, or one of the many herbal sleep blends on the market.

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Things NOT to Do

These are things that can keep you awake.

  • Avoid Alcohol - It is best to avoid alcohol for at least 4 hours before bed. Some people think alcohol is relaxing and helps them to get to sleep. In reality, alcohol actually interrupts the quality of sleep.
  • Avoid Caffeine & Nicotine - Both caffeine and nicotine are stimulants that can interfere with your ability to fall asleep. It is best to avoid them both for 4-6 hours before bedtime.
  • Bed is for Sleeping - Avoid watching TV, surfing the Internet, catching up on social media, working, eating, and anything else in bed. Avoiding these activities will train your brain that your bed is for sleeping. This simple trick can help you fall asleep more quickly over time.
  • Exercise - While exercising can be good, try not to do anything strenuous for about 4 hours before bedtime.
  • Eating Healthy - A healthy diet can definitely help you sleep; however, large meals too close to bedtime can disrupt your sleep.

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Try One of Our Sleep Assist Audios


Select your calming background, select which sleep assist technique you want, press play, lay back, close your eyes, and follow along.

T2m Daily Meditations

* Sweet Dreams

Reminder: You can select sleep assist audio from within the members area or simply by texting 'help me sleep'.