It’s Not Just for Kids!

May 18, 2021

Carrie yamamotoPulmonary and Sleep Medicine Nurse Practitioner Carrie Yamamoto​, MSN, RN, ACNP, CCRN, from Northern Nevada Medical Group, shares tips on getting a good night’s sleep.

We have heard it time and again that creating a routine at bedtime supports getting a good night of sleep. Most of us likely do this for our children but may have not considered it for ourselves. If you find yourself waking up often during the night or struggling to fall asleep, start with an assessment of your bedtime routine.

Begin with establishing a calming routine that includes some of the following tips.

  1. As you settle for bed create a calming environment by meditating, praying, listening to light music, and keeping noise low.
  2. Avoid caffeine, alcohol, or smoking 1-2 hours before bedtime begins.
  3. Go to bed at the same time every night and wake up at the same time daily, including weekends.
  4. Check your bedroom temperature to ensure a cool surrounding that allows for peaceful sleep. It is recommended that your room be between 60 and 67 degrees Fahrenheit.
  5. Limit the use of electronics as part of the bedtime routine. If you must, play soft music or engage in a guided meditation.
  6. Ensure you have a comfortable and supportive mattress and pillow.
  7. Check your lighting and begin dimming bright lights or create a blackout environment when you climb into bed.
  8. Avoid napping. We all envy our children’s naps and the occasional nap is fine but consistent naps can disrupt a quality night’s sleep.
  9. Limit heavy meals or large snacks just before bedtime. Try eating 2-3 hours before bedtime begins.
  10. Low-impact exercise has proven to help sleep quality. Try walking, swimming, or yoga.

If you still find yourself waking up often or restless during sleep, contact a sleep specialist to discuss in further detail what could be causing your sleep patterns to be harmful.