BETTER SLEEP FOR A BRIGHTER YOU

Sleep Matters

Sleep gives your body and mind time to rest and recover.

Many things can affect sleep, including:

• Daily schedules

• Stress

• Caffeine

• Medications

• Health conditions

• Noise

• Light

• Daily habits

You cannot always control everything that affects sleep, but you can create habits that support a healthier sleep routine.

Keep a Regular Schedule

Try to go to bed and wake up at similar times most days.

A consistent schedule can help your body develop a regular sleep pattern.

You do not have to be exact to the minute.

Consistency is more important than perfection.

Create a Wind-Down Routine

Give yourself time to slow down before bed.

A calming routine might include:

• Lowering the lights

• Reading

• Taking a warm shower

• Listening to something relaxing

• Doing gentle stretching

Try to avoid turning bedtime into another busy part of your day.

Creating a peaceful transition before sleep can help your body prepare for rest.

Watch Late-Day Caffeine

Caffeine affects people differently.

Sources of caffeine may include:

• Coffee

• Tea

• Energy drinks

• Some sodas

• Chocolate

• Certain products and supplements

If you have trouble sleeping, consider whether caffeine later in the day could be contributing.

Make Your Bedroom Comfortable

A bedroom that is:

• Dark

• Quiet

• Comfortable

may make it easier to relax and prepare for sleep.

Keep your sleeping area as calm as you reasonably can.

Put the Phone Down

Phones, tablets, television, work, and social media can keep your brain engaged when you are trying to settle down.

Consider giving yourself some screen-free time before sleep.

Even a short break from screens can be a good place to start.

Get Daytime Movement

Regular daytime physical activity may support overall health and healthy sleep patterns.

Choose movement that is appropriate for your fitness level and health.

Activities such as walking, stretching, or other enjoyable movement can become part of a balanced routine.

Track Your Sleep

Your Wellness Journal can help you notice patterns in your sleep habits.

Write down:

• When you sleep well

• When you have difficulty sleeping

• Stress levels

• Caffeine intake

• Exercise

• Bedtime routine

• How you feel the next morning

Patterns may become easier to see over time.

When to Seek Help

Occasional poor sleep is common.

However, ongoing sleep problems, loud snoring, gasping during sleep, severe daytime sleepiness, or other concerning symptoms deserve medical attention.

A qualified healthcare professional can help evaluate ongoing concerns.