Get into the Zzz Zone

Adults should sleep seven hours per night. To establish a schedule, go to sleep and wake up at the same time every morning—even on weekends and during vacations. Keep in mind that you might feel sluggish if you turn the clocks back an hour on November 7th. During Daylight Saving Time, the change in sunlight hours can alter circadian cycles. Consider using sleep apps, smartwatches, or under-the-mattress technology to track everything from sleep stages to snoring. It could be a good way to see which nighttime habits work best for you.

It is tempting to scroll social media once your kids are in bed or the workday is over, but cell phones, tablets and televisions could be keeping you awake. Electronics stimulate the brain with color, movement and melatonin-suppressing blue light. If you use devices at night, consider using night mode (red or yellow light) or blue light blocking glasses. Stop using technology at least 30 minutes before bedtime. Some healthcare providers suggest screen-free bedrooms, but if your phone doubles as your alarm clock, place your phone in “do not disturb” mode so notifications do not interrupt your sleep cycle before morning.

Caffeine. Though you might be dragging, put down the coffee mug at least six hours before bed. Your circadian rhythm will thank you. This is because half the caffeine in that 2 p.m. cup of coffee could still be present in your bloodstream by 7 p.m.

Alcohol. Though it may seem like a stress-reliever, alcohol can repress REM sleep. If you do indulge in a nightcap, make sure the cut-off time is three to four hours before bedtime.

At least 30 minutes of moderate aerobic exercise leads to better sleep, although it is best to do it earlier in the day and not too close to bedtime. Not only can exercise reduce insomnia and sleep apnea over time, but it also starts a positive body cycle. Sleeping well at night means you are well-rested the next day and have the energy to exercise again.

Good rest might require an investment in your environment. Here are a few items to consider in your bedroom:

• It should be dark, even if that means using blackout curtains to keep light out.
• Set your thermostat between 60 and 72 degrees, as poor sleep can sometimes be caused by hot room temperature though your body temperature lowers at night. Some claim the magic number is 65.
• Consider buying a comfortable mattress to reduce back and leg pain.
• Decorate your bedroom with a soothing color palette.
• Declutter your sleep space to remove any distractions.
• Drown out disruptive sounds with a white noise machine.