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7 Simple Secrets to Sleeping Better

February 11, 2020

Kelsey-Seybold Pulmonary Medicine specialist Justo Montalvo, MD, says it’s often possible to get a deeper, sounder night’s sleep by trying these tips for six weeks:

  • Stay on schedule. No magic involved here - just consistency. Your body loves a regular sleep routine. Go to bed and get up at the same time every day, including weekends.
  • Dress for sleep. Put on whatever's loose and comfortable. But don't layer it on, body temperature rises during the night.
  • Upgrade your mattress. Give your body the support it needs to relax by sleeping on a good, firm bed. When changing the sheets, flip the mattress and rotate the head around to the foot of the bed.
  • Watch those pre-bed workouts. Strenuous physical activity done too close to bedtime may make you feel wired. Have your workouts completed two to three hours before bedtime.
  • Move the boob tube. Research shows kids who use TV to fall asleep have the most sleep disturbances. And the same goes for adults. Either turn it off or get it out of the bedroom.
  • Don't get buzzed. Avoid caffeine and alcoholic beverages four to six hours before bedtime. Better still, if you're having trouble sleeping, cut caffeine out of your life altogether.
  • Detox your bedroom. Eliminate disturbing sounds, lights and clutter. Consider getting an electric fan with a humming "white noise" to drown out distracting sounds. Turn down the thermostat to a comfortable temperature. Decorate in soothing shades of green and blue. Use the bed only for sleep and intimacy.
Headshot of Justo Montalvo, MD

About the Author

Dr. Justo Montalvo is a pulmonary medicine specialist at Kelsey-Seybold's Katy Clinic, West Grand Parkway Clinic, and Tanglewood Clinic. His clinical interests include asthma, COPD, sleep apnea and preventive pulmonary medicine.

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