Central California Faculty Medical Group (CCFMG) and its University Centers of Excellence are now Inspire Health Medical Group.

Set Yourself Up for a Good Night of Sleep

Getting enough quality sleep is essential not only for a great day but for your overall health. Lack of sleep can cause various issues, from extreme fatigue and irritability to headaches and poor decision-making. These helpful tips will give you the best chance at a restful night.

Have a routine and stick with it
Just as we have a morning routine, create a nighttime routine and stick with it. This will help your body recognize when to wind down for bedtime.

Program your phone for sleep mode
As hard as it might be, turning your phone on sleep mode at night can help prevent unnecessary sleep disturbances.

Unplug early
The Sleep Foundation recommends putting devices down 30 to 60 minutes before bed as they can keep your brain stimulated, which can be hard to turn off, and the blue light emitted by these devices can reduce melatonin production.

Keep it cool
We don’t just mean looking your best while catching some z’s, ensure you have a cool, dark environment to help promote better sleep.

Dim the lights
As it gets darker outside, try to dim the lights inside as well since bright lights can hinder melatonin production.

Don’t be too hard on yourself
Lourdes DelRosso, MD, Ph.D., MS, medical director of University Sleep and Pulmonary Associates, says to give yourself half an hour to fall asleep and not to be too hard on yourself if you don’t fall asleep the second your head hits the pillow. Given the right circumstances, you will very likely fall asleep.

Talk to your health care provider
If you are experiencing regular sleep issues like insomnia, restless leg syndrome, sleep apnea, extreme fatigue, or other sleep irregularities, contact your health care provider and start the conversation about your sleep health.  

Sleep is the foundation of health; hopefully, some of these tips will help you catch a few better z’s.