Better Sleep Habits Good sleep hygiene includes both your environment and daily routines. A common mistake—checking the time—can disrupt your rest. The Sleep Saboteur Glancing at your phone or clock increases stress and disrupts melatonin, making it harder to fall back asleep. Why You Wake at Night Adults wake 10-12 times nightly, usually briefly. Late-night wake-ups activate the brain’s emotional center, fueling anxiety. What to Do Instead If you’re awake for ~20 minutes: Get up and do something relaxing (read, stretch, journal). Avoid screens. Return to bed only when drowsy. Better Sleep Hygiene Consistent Schedule – Wake up at the same time daily. Relaxing Routine – Wind down 30 minutes before bed. Ideal Bedroom – Keep it cool, dark, and quiet. Limit Stimulants – Avoid caffeine and alcohol before bed. Stay Active – Exercise, but not too late. When to Seek Help If sleep issues persist, cause fatigue, or involve loud snoring, consult a doctor