Try to avoid screens before bed.

Using screens before bed can be problematic. Screens like the ones on smartphones emit blue light — a type of light that affects your sleep-wake cycle and makes it harder to fall asleep. Chatting with people, checking social media, and playing games can stimulate your brain, which also can affect your ability to fall asleep. 

You might tell yourself that you’re just keeping your phone plugged in next to you so you can use it as an alarm clock, and that you’re not going to look at it before bed. But when it’s right next to you, it can be tempting to give it “just a quick look.” Before you know it, you’re out of sleep mode. 

If you need to keep your phone in your room, plug it in on the opposite side of the room. If possible, put it in “Do Not Disturb” mode. It won’t light up or make noise with notifications. You may be able to set it so that certain phone numbers or repeat callers break through that barrier in case there’s an emergency.

You know the drill!

Using screens before bed can be problematic. Screens like the ones on smartphones emit blue light — a type of light that affects your sleep-wake cycle and makes it harder to fall asleep. Chatting with people, checking social media, and playing games can stimulate your brain, which also can affect your ability to fall asleep. 

You might tell yourself that you’re just keeping your phone plugged in next to you so you can use it as an alarm clock, and that you’re not going to look at it before bed. But when it’s right next to you, it can be tempting to give it “just a quick look.” Before you know it, you’re out of sleep mode. 

If you need to keep your phone in your room, plug it in on the opposite side of the room. If possible, put it in “Do Not Disturb” mode. It won’t light up or make noise with notifications. You may be able to set it so that certain phone numbers or repeat callers break through that barrier in case there’s an emergency.

Start thinking about those pillows.

Being comfortable helps you get a good night’s sleep. It’s common to hear about the importance of a quality mattress, but your pillows are just as important (and may be a lot less expensive to invest in than a new mattress).

The benefits of comfortable pillows go beyond sleep quality. Comfortable pillows provide support to your back and neck, but less comfortable ones can make you bend your neck and cause neck pain the next day. Uncomfortable pillows have also been shown to contribute to arm numbness and headaches. 

There are special pillows that promote comfort and sleep, but you don’t need to shell out a lot of money. The pillow that’s best for you depends on your personal preferences. For example, side sleepers tend to benefit from firm pillows, while back and stomach sleepers usually do well with softer pillows. 

Sounds like you've got the right pillows

Being comfortable helps you get a good night’s sleep. It’s common to hear about the importance of a quality mattress, but your pillows are just as important (and may be a lot less expensive to invest in than a new mattress).

The benefits of comfortable pillows go beyond sleep quality. Comfortable pillows provide support to your back and neck, but less comfortable ones can make you bend your neck and cause neck pain the next day. Uncomfortable pillows have also been shown to contribute to arm numbness and headaches. 

There are special pillows that promote comfort and sleep, but you don’t need to shell out a lot of money. The pillow that’s best for you depends on your personal preferences. For example, side sleepers tend to benefit from firm pillows, while back and stomach sleepers usually do well with softer pillows. 

It might be time to change the thermostat.

One of the tricks your body uses automatically to help you fall asleep is to lower your body temperature. It’s best to keep your bedroom nice and cool, as this keeps the process going so you can fall and stay asleep more easily.

The general recommendation is to aim for a room temperature of between 60 and 67 degrees Fahrenheit, but you may need to experiment — everyone's a little different. 

Your room is likely at the right temperature.

One of the tricks your body uses automatically to help you fall asleep is to lower your body temperature. It’s best to keep your bedroom nice and cool, as this keeps the process going so you can fall and stay asleep more easily.

The general recommendation is to aim for a room temperature of between 60 and 67 degrees Fahrenheit, but you may need to experiment — everyone's a little different. 

If it's not bedtime, get out of bed!

The more time you spend in your bed when you’re not sleeping, the less you might associate your bed with sleep. Your brain needs to equate the act of getting into bed with going to sleep. Otherwise, it can be hard to unwind.

Resist the urge to spend the day working in bed or even laying in it just to watch TV. You don’t have to work at a desk — simply working in another room or watching TV in your den can help.

Keep it up.

The more time you spend in your bed when you’re not sleeping, the less you might associate your bed with sleep. Your brain needs to equate the act of getting into bed with going to sleep. Otherwise, it can be hard to unwind.

Resist the urge to spend the day working in bed or even laying in it just to watch TV. You don’t have to work at a desk — simply working in another room or watching TV in your den can help.

Turn off that lamp. 

Melatonin is a hormone that occurs naturally in your body and helps you fall asleep. When you’re exposed to light, production of melatonin slows down. Experts recommend keeping your room dark, and recent research suggests that even the dim glow of a nightlight can disrupt your sleep-wake cycle. 

Be careful about taking melatonin supplements, however. There hasn’t been enough research to prove that they are safe. Plus, they can potentially interact with medications you’re taking for other conditions. Always talk to your provider before turning to supplements as a sleep-aid.

Your lighting scheme is on point.

Melatonin is a hormone that occurs naturally in your body and helps you fall asleep. When you’re exposed to light, production of melatonin slows down. Experts recommend keeping your room dark, and recent research suggests that even the dim glow of a nightlight can disrupt your sleep-wake cycle. 

Be careful about taking melatonin supplements, however. There hasn’t been enough research to prove that they are safe. Plus, they can potentially interact with medications you’re taking for other conditions. Always talk to your provider before turning to supplements as a sleep-aid.

Turn the volume down.

When you’re asleep, your auditory system (the system that allows you to hear) is still hard at work. It acts as a sort of security guard, monitoring your surroundings for possible threats so you can wake up if there’s a problem. 

If your sleep environment is full of noise, your body may wake up to respond to these “threats” often. Even if you think you’re staying asleep, your sleep might be interrupted for a very short time without you noticing. If it happens often enough, your sleep is being disturbed multiple times throughout the night — and that can prevent you from getting into a deep sleep. 

Your room is quiet — and perfect for falling asleep.

When you’re asleep, your auditory system (the system that allows you to hear) is still hard at work. It acts as a sort of security guard, monitoring your surroundings for possible threats so you can wake up if there’s a problem. 

If your sleep environment is full of noise, your body may wake up to respond to these “threats” often. Even if you think you’re staying asleep, your sleep might be interrupted for a very short time without you noticing. If it happens often enough, your sleep is being disturbed multiple times throughout the night — and that can prevent you from getting into a deep sleep. 

You have a fantastic sleep environment.

The steps you’ve taken, like not checking your phone immediately before bed or keeping your room cool and dark, have set you up for sleeping success. 

However, you might still experience insomnia sometimes. If it is frequent, it could be due to:

• Stress
• Side effects of medications, such as prescriptions for high blood pressure or over-the-counter cold and flu medicines
• Medical conditions, like asthma, kidney disease, Parkinson’s disease, or chronic pain
• Other sleep conditions, like sleep apnea or restless legs syndrome
• Your lifestyle-habits, such as smoking or drinking alcohol
  Sleep habits, such as going to bed at a different time every night or watching TV too close to bedtime
• Your genes (insomnia can run in families)

Check with your primary care or sleep medicine provider so you can pinpoint what is causing your insomnia and learn how you can get a better night’s sleep. 

Schedule an appointment with a Duly Health and Care sleep medicine provider.

You’re on your way to a good sleep environment. 

You have taken several steps to ensure that you have a good sleep environment, but there a few changes you can still make:

• Put your phone in another room or out of arm’s length so that you’re not tempted to check it right before bed
• Invest in comfortable pillows
• Make your room a cool temperature (between 60 and 67 degrees Fahrenheit)
• Avoid working from your bed — save your bed for sleeping
• Turn off the lights — and maybe even your dim nightlight
• Keep your room nice and quiet

Remember — even if you create the perfect sleep environment, you might still experience insomnia sometimes. If it is frequent, it could be due to:

• Stress
• Side effects of medications, such as prescriptions for high blood pressure or over-the-counter cold and flu medicines
• Medical conditions, like asthma, kidney disease, Parkinson’s disease, or chronic pain
• Other sleep conditions, like sleep apnea or restless legs syndrome
• Your lifestyle-habits, such as smoking or drinking alcohol
• Sleep habits, such as going to bed at a different time every night or watching TV too close to bedtime
• Your genes (insomnia can run in families)

Check with your primary care or sleep medicine provider so you can pinpoint what is causing your insomnia and learn how you can get a better night’s sleep. 

Schedule an appointment with a Duly Health and Care sleep medicine provider.

It’s time for a sleep environment makeover. 

Your sleep environment might be causing difficulty sleeping. Fortunately, there are easy steps you can take to level up:

• Put your phone in another room or out of arm’s length so that you’re not tempted to check it right before bed
• Invest in comfortable pillows
• Make your room a cool temperature (around 60 and 67 degrees Fahrenheit)
• Avoid working from your bed — save your bed for sleeping
• Turn off the lights — and maybe even your dim nightlight
• Keep your room nice and quiet

Remember — even if you create the perfect sleep environment, you might still experience insomnia sometimes. If it is frequent, it could be due to:

• Stress
• Side effects of medications, such as prescriptions for high blood pressure or over-the-counter cold and flu medicines
• Medical conditions, like asthma, kidney disease, Parkinson’s disease, or chronic pain
• Other sleep conditions, like sleep apnea or restless legs syndrome
• Your lifestyle-habits, such as smoking or drinking alcohol
• Sleep habits, such as going to bed at a different time every night or watching TV too close to bedtime
• Your genes (insomnia can run in families)

Check with your primary care or sleep medicine provider so you can pinpoint what is causing your insomnia and learn how you can get a better night’s sleep. 

Schedule an appointment with a Duly Health and Care sleep medicine provider.

Create the perfect sleep environment. 

Your sleep environment might be causing difficulty sleeping. Fortunately, there are easy steps you can take to level up:

• Put your phone in another room or out of arm’s length so that you’re not tempted to check it right before bed
• Invest in comfortable pillows
• Make your room a cool temperature (around 60 and 67 degrees Fahrenheit)
• Avoid working from your bed — save your bed for sleeping
• Turn off the lights — and maybe even your dim nightlight
• Keep your room nice and quiet

Remember — even if you create the perfect sleep environment, you might still experience insomnia sometimes. If it is frequent, it could be due to:

• Stress
• Side effects of medications, such as prescriptions for high blood pressure or over-the-counter cold and flu medicines
• Medical conditions, like asthma, kidney disease, Parkinson’s disease, or chronic pain
• Other sleep conditions, like sleep apnea or restless legs syndrome
• Your lifestyle-habits, such as smoking or drinking alcohol
• Sleep habits, such as going to bed at a different time every night or watching TV too close to bedtime
• Your genes (insomnia can run in families)

Check with your primary care or sleep medicine provider so you can pinpoint what is causing your insomnia and learn how you can get a better night’s sleep. 

Schedule an appointment with a Duly Health and Care sleep medicine provider.