FEEL BETTER THIS WEEK

Forget lofty resolutions that never seem to stick. Each week, zero in on one area of your well-being and take one small daily step toward feeling stronger, calmer, and more energized. These simple expert-backed habits-spanning nutrition, sleep, exercise, and stress-will add up faster than you think.

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If Your Focus Is... SLEEP

Day 1 Bathe before bed.

About 75 to 90 minutes before you plan to go to bed, soak in a warm tub or stand in a steamy shower for a bit. “The warm water initially raises your body temperature, and then as the water cools down or you get out, that helps promote sleep onset,” says Sarah Silverman, Psy.D., a behavioral sleep medicine specialist. Research suggests that you sleep more soundly when your body is allowed to cool down slightly during the night, so don’t keep your bedroom too warm.

Day 2 Try amber lighting.

Consider switching to an orange- or red-toned lightbulb in a lamp or two—these colors are less mentally stimulating than white and can trigger natural melatonin production, says Silverman. You can also look for color-changing bulbs (which connect with an app that lets you choose their color) or try a salt lamp with an amber glow. Also, turn smartphone, laptop, and tablet screens to a nighttime setting that dims them to a yellowish hue, and stop using them about an hour before you want to sleep.

Day 3 Toss old pillows.

You should replace your pillow at least every two years, as it can harbor dust mites, pet dander, dead skin cells, and mold, all of which can trigger allergy symptoms that may lead to poor sleep. Plus, a pillow that has lost its shape or become lumpy can increase your risk of developing neck, shoulder, or upper-back pain.

Day 4 Lean on lavender.

Often used in aromatherapy to help calm the mind and ease stress, lavender also may help you drift off, says sleep specialist Raj Dasgupta, M.D. Try using lavender oil in a diffuser or dabbing some on your wrists. If you are sensitive to the smell or your skin is easily irritated, consider drinking a cup of lavender tea as you’re winding down.

Day 5 Picture yourself on the beach.