How to Get into a Sleep Routine

Most of us experience occasional sleeping problems due to stress, illness, hectic schedules, and other outside influences. There are many factors that can impact the quality of sleep a person gets. Some of these include daily routine, medications, and what is being consumed before bedtime. Develop healthy sleep habits to improve your ability to fall asleep and stay asleep.

• Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.

• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.

• Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.

• If you cannot sleep within 15-20 minutes, get out of bed and move to another room to read or do something relaxing. Return to bed when feeling drowsy.

• Avoid napping or limit to 30 minutes in the early afternoon.

• Avoid large meals before bedtime. If hungry at night, eat a light, healthy snack.

• Avoid caffeine in the late afternoon or evening.

• Avoid alcohol. An alcoholic beverage before bed may make it easier to fall asleep. However, alcohol triggers sleep that tends to be lighter than normal. This makes it more likely that you will wake up during the night.

• Get some exercise. Being physically active during the day, at least 5-6 hours before going to bed, can help you fall asleep more easily at night.

• Sound machines use soothing sounds such as rainfall, a crackling fire or white noise to help people sleep. 

Getting into a good nightly sleep routine can help you keep your body and mind rested, and ready to take on the next day’s challenges.

Sources:

1. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html. Last reviewed 7/15/16.  Accessed August 25, 2020.