By Brian Fortuin, M.D.
St. Luke’s Clinic – Internal Medicine, Twin Falls
St. Luke’s Magic Valley
Sleep Institute
There’s nothing like a good night’s sleep to awake feeling rested and happy. Falling into a deep sleep repairs tissue damage and restores energy, essentially rebooting your body and adding to your quality of life.
Here are several tips to set yourself up for healthy sleep habits:
Go to bed and get up at the same time every day. We are often tempted to sleep late on the weekends, but our bodies do better when we adhere to a consistent sleep schedule. Adults typically require seven to eight hours every night to stay resilient and healthy. Consistency is the key!
For optimal sleep, create a relaxing bedtime routine and keep your bedroom cool, around 60 to 67 degrees Fahrenheit. Eliminate outside noise with earplugs or white noise machines and avoid excess light with blackout curtains or an eye mask.
Exercise regularly, but time it right. In general, regular exercise helps you initiate sleep better and get more quality sleep. Vigorous routines are better suited for the morning or afternoon instead of the evening.
Refrain from checking text or email messages before bed. The blue light from electronic screens keeps your retinae from releasing melanopsin, which controls melatonin, a hormone that promotes drowsiness. Blue light in the morning, however, can be activating and may reduce daytime sleepiness.
Wine, beer or a cocktail may help you relax and feel sleepy. But with booze, you lose the ability to fall into a deep, restorative sleep. Alcohol before bedtime doesn’t necessarily help you sleep better or longer.
Avoid eating heavy meals 2-3 hours prior to bedtime, which can cause indigestion and discomfort, prohibiting your ability to fall asleep. Do drink enough water in the evening that you will not wake up thirsty but not so much that you wake up to go to the bathroom.
Do yourself a favor and make your sleep a priority.
Dr. Fortuin graduated from Duke University Medical School in 1994 and completed internal medicine training at the University of Washington in 1997. He has practiced internal medicine and sleep medicine since that time in Twin Falls. He sees sleep patients once a month in Hailey. To make an appointment, contact Dr. Fortuin’s office at (208) 814-8600.
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