If you toss and turn or fall asleep just fine, only to wake up a few hours later, Dr. Craig Canapari, director of the Yale Pediatric Sleep Center, says setting a few bedtime rules may help.

Having a consistent bedtime - Canapari says it’s “totally normal to spend 30 minutes or more” falling asleep. So you may need to start your bedtime routine even earlier to make sure you give yourself plenty of time to get enough sleep.
Not taking his phone into the bedroom - You’ve probably heard that the light from your screen can affect your melatonin production and throw your sleep schedule out of whack. But this expert also keeps his phone out of his bedroom because scrolling through social media or watching an exciting show can be really engaging and tough to unplug from, which doesn’t really help you fall asleep.
Never skipping his bedtime routine, even on weekends - “Humans of all ages benefit from a clear demarcation or transitional period into sleep,” Canapari explains. So try to start your routine at the same time every night of the week and swap energizing activities for relaxing ones that can help you wind down. “That means hopping off of YouTube or Netflix and maybe reading a book or talking with your spouse,” he says.
Never drinking caffeine in the afternoon - The energizing effects of coffee and tea can affect people differently, for some it’s just a few hours, but for others, it can last up to 10 to 12 hours. That’s why Canapari says he’s “just better off” avoiding caffeine after noon and he says that “for most people, that’s a pretty safe bet.”
Not eating for a few hours before bedtime - He tries to finish eating at least three hours before he goes to bed because he says eating too close to bedtime is “totally killer for sleep.”
Not obsessing over his sleep tracker - A lot of us use devices to measure our sleep, including Canapari, but he stresses that it’s important not to get too lost in the data. For some folks, focusing on trying to get a perfect sleep score can actually fuel anxiety and make sleep worse. “You don’t have to look at the data every day,” the sleep expert reminds us. “You can take a break from monitoring it.”

Source: Today

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