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Hello! Vanessa here this week. It's hard to overstate the value of a good night's sleep. But all too often, we can feel a little short-changed when we wake up, wondering why we don't feel rested. Stress, family responsibilities and acute or chronic depression can all impact sleep to varying degrees. 

You might be working on long-term behavior changes and practices that can help you manage those sleep disruptors mentioned above. However, you can adopt short-term habits that can encourage more restful sleep. Before you start seeking relief at your pharmacy, start with these simple tips from the Centers for Disease Control and Prevention (CDC) first.

  1. Set a wake-up time instead of a go-to-sleep time. Who knows how the end of your day is going to wind up? We often have a little more control over the beginning of our day, if only because things haven't started to happen yet. A consistent morning alarm can help train your getting-sleepy time from the front end.
  2. Don't go to bed too hungry or too full. Discomfort might keep you up. Nicotine, caffeine and alcohol can also affect sleep quality. The stimulant effects of nicotine and caffeine can last longer than you think. And even though alcohol might make you feel sleepy at first, it can impair restful sleep during the night.
  3. Keep your room cool, dark and quiet. The best sleep temperature is between 60-67 degrees Fahrenheit according to experts. Exposure to so-called "blue light" from your devices in the evenings might make it more challenging to fall asleep, so try to avoid prolonged use of light-emitting screens like your phone, TV or laptop just before bedtime. Consider using room-darkening curtains, earplugs, a fan or white-noise devices to create an environment that suits your needs. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might also promote better sleep.
  4. Include physical activity in your daily routine. Regular physical activity can promote better sleep. However, some people report physical activity too close to bedtime can disrupt sleep, so pay attention to any new patterns. Spending time outside every day might be helpful, too.
  5. Charge your phone across the room. Or at least somewhere you have to get out of bed to access it for doom-scrolling or turning off that alarm.

Finally, try the tips above, but also know when to contact your health care provider. If you often have trouble sleeping, working with your provider to identify and treat any underlying causes can help you sleep better.