How to Perfect Your Bedtime Ritual with Dr. Dan Gartenberg

Dr. Dan Gartenberg, Sleep Scientist and founder of SleepSpace, sits down with Health Academy founder Chris Stackich to discuss the best ways to wind down before sleep in order to fall asleep faster and sleep more deeply.

1) What relaxes you, might not be relaxing for me. Find out what works for you.
2) Cue your eyes with the right light, pink or red hued lights that are dim are ideal.
3) Do a progressive muscle relaxation exercise or more intense relaxation routine when you are aware of being particularly anxious.
4) Dr. Gartenberg takes a warm bath on those particularly stressful days, raising the body temperature could help with deep sleep too!
5) When you do decide to go to bed, try to fall asleep right away.
6) If you want to pick a TV show to wind down, pick one that isn't too stressful and perhaps one that you have already seen.
7) Doing a puzzle is another ideal exercise to winding down the mind because it is stimulating, but not too much so.
8) Breathing, nature sounds, meditations, they are all good.
9) Just find what works for you and have metacognition for when you are particualrly stressed and need to wind down more.
10) Quite, cool, and dark sleep environments are also ideal.

You can learn more with @SleepSpaceApp, @Doctor.Snooze:

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