Health
Expert Tips for Better Sleep Every Night
Health Points
- Setting a regular bedtime and consistent routine supports better sleep.
- Limiting technology, caffeine, and late meals can improve sleep quality.
- Tracking sleep may help, but avoid obsessing over sleep data.
Struggling to fall or stay asleep is common, but a few strategic changes can make a world of difference. Dr. Craig Canapari, director of the Yale Pediatric Sleep Center, shares actionable advice for a more restful night.
He stresses the importance of giving yourself plenty of time to wind down and suggests starting your bedtime routine earlier than you might think. “It’s totally normal to spend 30 minutes or more, falling asleep,” he explains, encouraging a buffer to ensure restful slumber.
Maintaining a routine—even on weekends—helps your body transition smoothly from busy days to restful nights. Activities like reading a book or sharing a conversation can ease this shift.
Protect your bedroom from technology by leaving phones and tablets outside. The blue light emitted by screens can disrupt melatonin and make falling asleep tougher.
Dr. Canapari says avoiding caffeine after noon is a safe bet for most people. “I’m just better off avoiding caffeine after noon,” he advises, noting sensitivity to caffeine varies and afternoon consumption may disrupt sleep.
Steering clear of late-night meals makes a big impact. “Eating too close to your bedtime is totally killer for sleep quality,” he cautions. He aims to finish eating at least three hours before bedding down and limits alcohol to just a few nights each week.
When it comes to sleep trackers, Canapari suggests using them for insight without getting obsessed over perfect data. “You don’t have to look at the data every day,” he says, especially since focusing too much on numbers may cause more anxiety and keep you awake.
Prioritize a calming bedtime ritual, keep electronics out of the bedroom, and embrace healthy evening habits for a consistent, better night’s rest. Ready to reclaim your sleep and wake feeling refreshed? Try these practical changes tonight!