Creating a Healthy Sleep Routine
Quality of sleep at night affect our ability to perform the next day. Mood and overall health are tied to the quality of sleep we get each night.
We all have nights when we cannot fall asleep. Life stresses, medical conditions, or maybe a noisy party next door. Whether you have short-term or chronic insomnia, there are things you can do to sleep easier.
We love to be comfortable, warm and cozy. Going to bed at night should give you the same feeling. Look at your surroundings and see if you can make changes in the bedroom. Here are some things to think about:
- Make sure you have a comfortable, supportive mattress and foundation.
- Your bedroom should be very dark. Invest in shades and curtains that keep out the maximum of light.
- Try sleep masks.
- If noise keeps you awake, try earplugs or white noise (a machine that uses static noise to drown out disturbing noise).
- Be sure that the temperature of the room is cool.
- Avoid any distractions like TVs, computers, or cell phones. Noises and lights are distracting. Turn off computer screens a couple hours before bedtime.
You may also want to consider taking some time to take a short walk outside during the day. Sunlight or bright light may help you relax at night.
Last reviewedNovember 2012by Brian Randall, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.