When counting sheep just doesn’t cut it

We all strive for a good night’s rest each night to feel our best, but it’s not always easy to fall asleep. Luckily, Paula Voskuil, respiratory sleep technician at Black River Memorial Hospital, has some proven ways to help fall asleep and stay asleep.

1. ROUTINE

Going to bed and waking up at the same time every day helps stabilize your circadian rhythm, or body clock, so your body knows when to be awake and when to get sleepy.

2. SCREENS OFF

Turn off your screens at least an hour before bedtime. The blue light emitted from them wakes up your body and can prevent the release of melatonin, the hormone your body produces to help you sleep.

3. CUT THE CAFFEINE

Caffeine is a stimulant, the natural enemy of falling asleep. So avoid caffeine, especially close to bedtime. Dehydration also hinders falling asleep, so be sure to drink plenty of water.

4. SUNSHINE

Anxiety is another enemy of sleep. Voskuil suggests a dose of sunshine to combat it. “For some reason, it can just lift your attitude,” she says. Getting sunshine can obviously be a challenge during the darker months of winter, but there are therapy lights available at Be Home, Home Medical & Wellness Supplies that have shown to be effective.