Simple Tips for Better Sleep

We all know that sleep is important. But knowing that and actually getting a good night's sleep can feel like two different things.

Most people have heard the basics: cut the caffeine, avoid screens before bed, and try to stick to a routine. But there are other small things that can quietly get in the way of a good night's rest.

Here are a few simple tips that might surprise you:

Start with your mornings

Sleep doesn't just depend on what happens at night. Getting sunlight in the morning helps set your body's natural clock. Just 10 minutes of natural light can help you feel more awake during the day and sleepy at night.

Check your bedroom temperature

Many people sleep better in a cooler room. Around 65 degrees is ideal for most adults. If your bedroom feels too warm or stuffy, it might be worth adjusting your thermostat or using a fan.

Watch out for sneaky sources of stimulation

We often talk about avoiding phones in bed, but other things can keep your brain too alert. Exercising late at night, reading a suspenseful book, or watching intense shows can all make it harder to wind down. Try listening to calming music, stretching, or following a quiet bedtime routine.

Think about your bedtime snacks

A light snack before bed can be helpful, but avoid anything spicy, sugary, or heavy. Even chocolate has caffeine, which can affect some people more than others. Better choices might be a banana, a small bowl of yogurt, or toast with nut butter.

Don't force it

If you can't fall asleep after about 20 minutes, get out of bed and do something quiet in another room until you feel sleepy again. Lying in bed, frustrated, can actually make it harder to fall asleep over time.

Avoid staying up just to have "me time"

Ever stayed up late just to have a little time to yourself? That's something called revenge bedtime procrastination. It's common, but it also steals time from the rest your body really needs. Try to give yourself breaks during the day so you don't have to "steal" time at night.

If you've tried adjusting your sleep habits and things still feel off, talk with your primary care provider. Sometimes poor sleep is a sign of a bigger issue, and we're here to help you figure it out.