Bedtime BLUES

How’s your sleeping routine? If you find yourself feeling sleep deprived during the middle of the day, it’s time to revisit getting a good night’s rest. There are multiple reasons for difficulty sleeping. Bedtime routines can be the key to getting a peaceful night’s sleep. Here are a few common issues that can disrupt sleep and ways to deal with them:

Can’t Wind Down. Juggling responsibilities all day between work and home can make it challenging to 'turn off' your thoughts. Set the mood for bed with rituals like taking a warm bath, reading, or listening to soothing music.

Battling young kids who don’t want to go to sleep. Spend 20 minutes on rituals that lead to bedtime for children so they know what is coming and what is expected. If they get up, try a firm approach and carry them back to bed calmly without any words.

Nighttime exposure to artificial light. Bedrooms have become entertainment centers with TV, iPads, and smartphones instead of a quiet dark place. There is evidence that artificial light disrupts the body’s natural sleep-wake cycle. Set the mood by turning the lights off.

Wake in the middle of the night. Avoid caffeine and alcohol and stay away from large meals near bedtime. Have a comfortable pillow and mattress. If you can’t sleep after 20 minutes, get out of bed and do something relaxing such as reading.

"What I take from my nights, I add to my days." - Leon De Rotruo