Build A Healthy Sleep Routine

A good night’s sleep starts with building a healthy sleep routine. Many adults have poor pre-bed routines that impact their sleep negatively. Creating a consistent routine that you follow night after night will help you sleep better.

 

Try to go to bed at the same time every night and wake up at the same time each morning (even on weekends). Most adults require 7-9 hours of sleep for their body to rest and recover, so go to bed early enough that it allows you to get enough sleep. Avoid naps if you can. Napping too late in the day or for too long can make it harder to fall asleep at night.

 

Reducing light will help you fall asleep. Shut off screens at least 30 minutes before bedtime. Excess light exposure can throw off your sleep and circadian rhythm. Instead of looking at a screen, consider reading or journaling with a low light until you get tired. Wind down with relaxation exercises or by listening to soothing music.

 

Create a cool environment. Most experts say a cooler room that is around 65 degrees is optimal to sleep. Don’t make it so cold that you’re uncomfortable.

 

If you’re still struggling with your sleep after trying these techniques, you might be suffering from a sleep disorder, and should contact a sleep specialist. Call us at 509-345-3154 today!