Sleeping Better in 2025!

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