Manage Light Exposure to Support Your Sleep Cycle

Your body’s circadian rhythm is controlled by light exposure. Blue light from screens, bright overhead lights, and even streetlights outside may suppress melatonin, a hormone that promotes sleep.

• Limit screen time before bed. If you need to use your phone or computer, enable "night mode" to reduce blue light.
• Dim indoor lights before bed. Swap bright overhead lights for lamps with warm, soft bulbs.
• Block out artificial light while sleeping. Use blackout curtains or an eye mask to prevent light from disrupting your rest. If you need a nightlight, use a dim red light, which is less likely to interfere with melatonin production.

Reduce Noise Disruptions With Consistent Sound

Even if noise doesn’t fully wake you, it may pull you out of deep, restorative sleep, leaving you feeling groggy in the morning.

• Mask unpredictable noises using a fan, a white noise machine, or a phone app with steady, low-frequency sounds to help drown out interruptions.
• Soundproof your bedroom. Heavy curtains, rugs, and upholstered furniture absorb sound and make a noticeable difference.
• Use earplugs if outside noise is unavoidable. Choose soft, sleep-friendly earplugs that block sound without feeling uncomfortable.

Strengthen the Bed-Sleep Connection

Your brain forms associations with spaces. If you work, watch TV, or scroll through your phone in bed, your brain may stop associating it with sleep.

• Use your bed only for sleep. Avoid working or watching TV in bed to reinforce the mental connection between your bed and sleep.
• Get out of bed if you can’t sleep. Instead of tossing and turning, move to a dimly lit room and do a quiet activity like reading. Return to bed when you feel drowsy.

Give Yourself More Time to Wind Down

The steps you take to prepare for bed start long before you crawl under the sheets.

• Reduce caffeine intake at least six hours before bed. Even if you don’t feel jittery, studies have shown that caffeine, even several hours before bed, may disrupt sleep quality.
• Avoid eating large meals before bed. Digestion may interfere with sleep, especially foods that trigger acid reflux.
• Do a calming activity before bed. Stretching, deep breathing, or reading a physical book can help lower stress and ease you into sleep.

When to Seek Help for Sleep Issues

If you’ve optimized your sleep environment but still struggle with sleep, an underlying sleep disorder may be the cause.

• Insomnia makes it difficult to fall or stay asleep, even with good sleep habits.
• Sleep apnea causes breathing interruptions that leads to daytime fatigue.
• Restless legs syndrome (RLS) creates an uncomfortable urge to move your legs at night.

Sleep disorders may also affect heart health, memory, and immune function, but they can improve with the right treatment approach.

Better Sleep Starts Here

Good sleep is essential for brain function, heart health, metabolism, and overall well-being. Adjusting your sleep environment may lead to real improvements, but if you still struggle with sleep, medical guidance may be needed.

If you’re experiencing ongoing sleep difficulties, Kelsey-Seybold’s sleep specialists can help. Schedule an appointment today to take the next step toward better sleep and better health.