10 VITALITY Winter 2025 What’s not to love about a good night’s rest? Your mind and body need it to recharge. But when you have trouble sleeping, your health and well-being can pay the price. “When you don’t get enough sleep, your brain and body can’t fully recharge,” says Brian Kim, M.D., a pulmonologist at the CMH Pulmonology Clinic and Missouri Sleep Institute at CMH. “Lack of sleep affects everything from your mood and memory to your immune system. Over time, it can raise your risk for serious health problems like heart disease, diabetes and depression.” Get better sleep Do you find it hard to fall asleep? If so, you can set the stage for sound slumber by making good sleep habits part of your routine: Stick to a sleep schedule. Go to bed and get up at the same time, even on weekends. This helps your mind feel sleepy at your regular bedtime. Dim the lights. As bedtime approaches, try turning off a few lights to help you to gradually wind down and prepare for rest. Turn off your devices too. Blue light from computers, smartphones, TVs and other screens cause your body to produce less of the hormone melatonin, which promotes sleep. Give yourself at least an hour of screen-free time before bedtime. Get moving during the day. Exercising regularly can improve your sleep—as long as you don’t do it too late in the evening, which can keep you alert. Keep your bedroom cool and cozy. Bedrooms that are too hot or too cold can disrupt sleep. Many people can fall asleep more easily when the temperature is on the cooler side—between 65 and 68 degrees. Try a soothing activity before you turn in. Doing something soothing in the hour before bedtime might help you settle into sweet slumber. Maybe that’s listening to relaxing music, meditating, reading or taking a warm bath. Keep naps to a minimum. Naps that are too long or too late in the day can make it hard to sleep later at night. Restrict your naps to 20 minutes and take them earlier in the afternoon. Better is all about routine sleep
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