We spend up to a third of our lives hoping to get the best sleep possible! Here are some great tips to help you achieve this for 2025!
- Try one Magnesium tablet, 250 mg or 400 mg tablet, orally, 1 hour prior to bedtime.
- Sleep in a cool (as low as 65-68 degrees) and dark room.
- Try sleeping under a “weighted blanket.”
- Try a vibrating mattress massager, like the ComfortEase Sound Sleep Massager. If this works, consider a bed base with a vibrator built in.
- Use a “brown noise” music channel for background noise, rather than white noise.
- Don’t go to bed until you are sleepy.
- Wear socks to bed! It works for many to decrease night awakenings!
- Get up at the same time every day, seven days a week to set your body clock. No sleeping in. This disrupts your next night of sleep.
- Expose your eyes to very bright light as soon as you wake up.
- No caffeine within 8 hours of bedtime.
- No alcohol or nicotine within 4 hours of bedtime.
- No cardio exercise within 2 hours of bedtime.
- No bright light exposure within 2 hours of bedtime or when you wake up during the night.
- No electronics, TV, phone or tablets, within 1 hour of bedtime, or during the night – these activate your brain. Instead read under a dim light, or listen to music, as book or a podcast.
- Take a long, hot bath an hour before bedtime, then read under a dim light, or listen to music, a podcast, or a book to get sleepy.
- Consider purchasing a sleep tracker to monitor your sleep times and sleep stages, so you can monitor your improvement.
These are proven lifestyle insomnia helps – try as many as you need. Happy Sleeping in 2025!
Jeffrey C. Jones, MD
Medical Director, DRH Sleep Institute