Do you find it hard to fall asleep? If so, you can set the stage for sound slumber by making good sleep habits part of your routine:
Stick to a sleep schedule. Go to bed and get up at the same time, even on weekends. This helps your mind feel sleepy at your regular bedtime.
Dim the lights. As bedtime approaches, try turning off a few lights to help you to gradually wind down and prepare for rest.
Turn off your devices too. Blue light from computers, smartphones, TVs and other screens cause your body to produce less of the hormone melatonin, which promotes sleep. Give yourself at least an hour of screen-free time before bedtime.
Get moving during the day. Exercising regularly can improve your sleep—as long as you don't do it too late in the evening, which can keep you alert.
Keep your bedroom cool and cozy. Bedrooms that are too hot or too cold can disrupt sleep. Many people can fall asleep more easily when the temperature is on the cooler side—between 65 and 68 degrees.
Try a soothing activity before you turn in. Doing something soothing in the hour before bedtime might help you settle into sweet slumber. Maybe that's listening to relaxing music, meditating, reading or taking a warm bath.
Keep naps to a minimum. Naps that are too long or too late in the day can make it hard to sleep later at night. Restrict your naps to 20 minutes and take them earlier in the afternoon.
Talk to your doctor
If you often have trouble sleeping, the
Watson Clinic Sleep Disorders Center can help. Led by our team of board-certified
Pulmonology specialists, it’s one of the first sleep labs established in the state and is accredited by the American Academy of Sleep Medicine. For more information and to schedule an appointment, call 863-680-7627 or visit
WatsonClinic.com/Sleep.
Sources: American Heart Association; Centers for Disease Control and Prevention; National Heart, Lung, and Blood Institute; Sleep Foundation