Thanks for your question. Many people have a hard time sleeping and don’t know why. There are several things that can affect sleep, including our daily activities, whether or not we drink caffeine, and stress.
Here are some things you can try to improve your sleep:
- Make a sleep schedule. It may seem simple, but our bodies love routine. Going to bed and waking up at the same time every day can help your body feel more tired when it’s time to sleep. This means it’s easier to fall asleep (and may be easier to wake up too).
- Make your own bedtime routine. A routine can help your body prepare for sleep; think of it like stretching before exercising. This can include things like brushing your teeth, taking a shower, reading a book, and listening to music or a podcast. You can even try meditating before bed. Remember whatever your bedtime routine, it should be relaxing.
- Avoid electronics before bed. We know this may be easier said than done. Try stopping use of all electronics, including a cellphone, computer, tablet, or TV, for 1-2 hours before bed.
- Make your room relaxing. While we cannot control everything in our environment, making sure your room is dark and quiet can be really helpful.
For more tips on sleep, read our Sleep Health Guide.
If you notice you are having a tough time falling asleep or staying asleep, talk to your health care provider. They may be able to recommend other tips, medicine, and/or therapy to help.