Darkness in the Evening

If you like to lie in bed and watch TV before falling asleep, be aware that this habit can affect your sleep quality. Keeping your bedroom dark before sleep assists with melatonin production that regulates sleep/wake cycles. Dim the lights an hour before and turn off all electronics. If you like to read before bed, use a book light that is bright enough to read but doesn’t light up a room. What do you do to prepare for bed?

Insomnia and Melatonin

Most adults experience insomnia or at least some difficulty sleeping at one time or another. For some, it is a nightly frustration. Melatonin is a hormone that helps control your sleep wake cycles and light affects how much your body produces. It is also found in some foods. So try these steps: dim the lights at least one hour before bed and snack on walnuts and dried cherries. According to University of Texas sleep scientist, Russel J. Reiter, PhD, these snacks are a good source of melatonin. But remember to measure out a snack-size amount first.