Better Sleep Starts Tonight: Easy Steps for a Good Rest

Getting a good night of sleep helps your body heal and gives you energy for the next day. If you have trouble falling asleep, a few easy habits can help you rest better.

Calm Your Busy Mind

Worrying about things can keep you awake.

• Write it down: Keep a piece of paper by your bed. Write down your worries or your list of things to do tomorrow. This helps get them out of your head so you can relax.
• Take deep breaths: Close your eyes and take slow, deep breaths. This simple action tells your body it is safe to rest. Breathe in through your nose and out through your mouth to relax even more.
• Listen to quiet sounds: Soft music or the hum of a fan can block out loud noises and help you drift off to sleep.

Keep the Lights Low

Bright lights trick your brain into thinking it is still daytime.

• Turn off screens: Turn off the TV, cell phone, and computer an hour before bed. The bright light from screens wakes up your brain.
• Use dim lamps: Turn off bright ceiling lights. Use a small, soft lamp while you get ready for bed.
• Keep your room dark: Close your curtains tight to keep out street lights. If your room is still bright, try wearing a soft cloth mask over your eyes.

Build a Bedtime Routine

Doing the same gentle things every night tells your body it is time to sleep.

• Set a bedtime: Try to go to bed and wake up at the exact same time every day.
• Do something calming: Read a happy book, do some gentle stretches, or fold laundry.
• Have a warm drink: Sip a cup of warm milk or tea that has no caffeine (like chamomile tea) to help you feel cozy.

Sources

• Healthy Sleep Habits: National Institute on Aging (NIA) / A Good Night's Sleep
• Light and Sleep: Gooley et al. (2011)
• Bedtime Routines: Irish et al. (2015)

This material is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Consult your healthcare provider if you have questions or concerns. Participation in this program is voluntary, and you may opt out of this service at any time by notifying your Care Manager. Benefits and features vary by plan/area. Limitations, exclusions and/or network restrictions may apply.

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