Create a Steady Sleep Routine
A consistent bedtime and wake time helps reset your internal clock.
Tip: Even on weekends, try to stay within the same hour of waking and sleeping.
Make Your Bedroom “Sleep-Only”
Keep the bedroom cool, dark, and quiet. Try:
Blackout curtains or an eye mask
A fan or white-noise machine
Keeping TVs and phones out of the bedroom
Limit Screens 1 Hour Before Bed
Blue light from phones, tablets, and TVs can keep your brain alert.
Swap with: reading, puzzles, stretch routines, or calm music.
Watch Caffeine & Evening Snacks
Caffeine stays in your system for hours and can cause restlessness.
Avoid after: 2:00 p.m. and heavy meals right before bed.
If hungry, try light snacks like yogurt, a banana, or herbal tea.
Stay Active During the Day
Walking, stretching, or light exercise helps the body sleep better at night.
Tip: Aim for activity earlier in the day — exercising right before bed may keep you wired.
Take a Warm Bath or Shower
A warm soak helps relax muscles and signals your body it’s time to wind down.
Build a Calming Bedtime Ritual
Small routines let your body know sleep is coming. Try:
Light stretching
Gentle reading
Listening to nature sounds
A gratitude journal
Keep Naps Short and Early
Naps are okay, but long naps can disrupt nighttime sleep.
Tip: 20–30 minutes before 3 PM is best.
Check Medications
Some prescriptions or supplements may cause insomnia or restless nights.
Ask your doctor: “Could my medications be affecting my sleep?”
Skip Nighttime Alcohol
Alcohol can make you drowsy at first, but it often causes you to wake up throughout the night.
Try Relaxation Techniques
Especially helpful for racing thoughts.
Options include:
Deep breathing
Progressive muscle relaxation
Guided sleep meditations
Mindfulness apps
Get Morning Light
Sunlight early in the day helps regulate sleep hormones.
Try stepping outside for 5–10 minutes in the morning.
Manage Stress Before Bed
Stress keeps the brain active.
Write down tomorrow’s tasks
Gentle stretching
Calming music
A short meditation
Talk to a Provider If You Snore or Have Restless Sleep
Sleep apnea and restless leg syndrome become more common when you get older.
Treatment can dramatically improve sleep, energy, and health.
With care,
Mike Bridges
Founder, The O55 Report