The recommended amount of sleep for adults is seven to nine hours a night. But even if you manage to get that much sleep, are you truly getting a good night’s rest?

There are plenty of factors involved with your ability to sleep soundly. Taking into consideration the rising levels of stress and anxiety surrounding the coronavirus (COVID-19) outbreak, for World Sleep Day (March 13) Gympass has gathered guidance on how to reduce stress and relax before bedtime. 

Here are four tips for how to sleep better:


Working out regularly has been proven to help you fall asleep. It’s been linked to higher quality sleep as well. Make time in your day to get your body moving so you can wind down more easily at bedtime.

Try to stick to a schedule

If possible, try to head to bed and wake up at the same time as often as you can. Getting your body clock on a consistent schedule can make it easier to fall asleep and wake up. 

Create a bedtime routine

Just like a healthy morning routine is helpful for starting the day, establishing a bedtime routine can help you end your day on a positive note. Plus, it can decrease stress and improve the quality of your sleep. 

Whether you like to relax by reading a book, writing in a journal, doing some yoga poses, or listening to music, find what works for you and let it help you decompress after your day. There’s one thing that many experts agree shouldn’t be part of your bedtime routine though, which brings us to our next point…


It’s important to stay connected, now more than ever. But falling asleep while checking emails or scrolling through social media apps on your phone or laptop can make it more difficult to sleep well. These devices stimulate your brain, making it hard to fall asleep. Plus, the blue light can affect your levels of melatonin, a hormone that plays a role in your sleep. If you keep devices out of your bedtime routine, you’ll get better sleep and wake up ready to stay informed the next day.

Gympass is a wellness app available through companies like yours. If your company offers Gympass, sign up for free.

Your health and well-being is our top priority. For the latest information regarding protective measures, please see WHO’s COVID-19 advice for the public. If you have concerns about your personal health, consult your doctor to determine the appropriate action.