Written by Dr. Nicole M. Vienna

June 24, 2019

Sleeping childSleep is one of the most important, revitalizing things you can do for your body. When you sleep, your body heals itself in many ways, including metabolism, brain function, and tissue growth and repair. The following are some tips to ensure a rejuvenating sleep:

  • Schedule it.  Try to go to bed and wake up at the same time each day, including the weekends. This will help your body’s circadian rhythms to stay in balance.
  • Create a bed routine.  Your body needs time to shift into sleep mode; spend the last hour before bed doing a calming activity such as reading, stretching or yoga, enjoying a cup of herbal tea, or taking a bath or shower. Try to identify a relaxing activity, preferably without electronics.  If you can’t fall asleep, get out of your bed, perhaps leave the room, engage in a calming activity for a period of time then try again.
  • No napping.  If you’re having trouble sleeping at night, try to avoid afternoon naps to improve the quality your evening sleep.
  • Sleep space.  Arrange your bedroom for a good night’s sleep. Keep it cool (between 60°F and 67°F), quiet, and dark. You may want to try listening to mediations or “white noise.” Make sure you are not exposed to blue lighting from phones, TVs or other electronics in your room. For some people, using an electronic device such as a laptop the hour before you go to bed can make it harder to fall asleep. Even seeing the blue light can be stimulating to the brain.  Try putting a piece of paper over any exposed blue lights that cannot be removed from the room.