Many of my students tell me they sleep more lightly than they used to. That is common: sleep patterns shift as we age. But a steady wind-down routine can make falling asleep easier and nights more restful.
The short version
- Keep the same bedtime and wake time, even on weekends.
- Dim lights and put screens away about an hour before bed.
- Snoring, gasping or long-term insomnia are worth a conversation with your doctor.
1. Keep a steady schedule
Going to bed and getting up at the same time every day helps set your body clock. Try to keep naps short and early in the afternoon.
2. Dim the evening
Bright light and screens signal your brain that it is still daytime. An hour before bed, switch to softer lamps and set the phone and tablet aside.
3. Watch caffeine and alcohol
Caffeine can stay in your system for hours, so many people do better avoiding it after lunch. Alcohol may make you drowsy, but it tends to disrupt sleep later in the night.
4. Build a calming ritual
A warm shower, gentle stretching, reading a real book or writing tomorrow’s to-do list can help your mind let go of the day. The point is to do the same few things in the same order each night.
5. Make the bedroom work for sleep
Keep the room cool, dark and quiet. If you wake to use the bathroom, cutting back on fluids in the last couple of hours before bed may help, and a night-light keeps the path safe.
When to talk to your doctor
Loud snoring, gasping during sleep, or insomnia that lasts for weeks can point to conditions such as sleep apnea that are treatable. Some medications also affect sleep, so it is worth reviewing them with your doctor or pharmacist.
Sources
This article is for general information and is not medical advice. Talk to your doctor about ongoing sleep problems.