Article originally published Spring 2023 in The Monitor magazine.
We’ve all been there: Nighttime comes and you’re tossing and turning in bed. No matter what you do, you just can’t get relaxed enough to fall asleep. While we all struggle to get a good night’s rest from time to time, frequent issues with sleep can make healthy living difficult and may signal a deeper problem. If improving your sleep hygiene doesn’t do the trick, speak with your healthcare provider about exploring sleep disorders.
IMPROVING SLEEP HYGIENE
If you find yourself counting sheep more often than you would like, you may find these tips helpful in improving your sleep pattern:
CREATE A ROUTINE
Wake up and go to bed around the same time each day to establish your sleep pattern. Aim for at least seven hours of sleep each night.
DITCH THE ELECTRONICS
Avoid phones and TV screens at least one hour before bed, as they can decrease feelings of sleepiness. Instead, read a book or practice guided meditation.
GIVE IT TIME
It takes time to adopt a new sleep pattern. If you’re wide awake for more than 20 minutes, get up and read or listen to music until you’re sleepy.
PLAN ACCORDINGLY
The time of day that you eat or exercise can impact sleep more than you think. Going to bed with a full stomach may trigger heartburn, and high-intensity workouts can leave you feeling too energized. Avoid snacks before bed and opt for gentle exercises like yoga or stretching if you prefer an evening workout.
WATCH YOUR CAFFEINE INTAKE
Avoid caffeine after 2 p.m. as this can lead to sleep disruption. As we age, it takes longer for our bodies to process the effects of caffeine.
