Sleep: Simple fixes and what to watch for

You spend about a third of your life asleep — or you should. If nights feel restless, small changes can make big differences. Below are clear, practical steps that actually help, plus when a medication or skin issue might be the cause.

Practical bedtime habits that work

Set a consistent wake time and stick to it, even on weekends. Your body’s clock responds better to routine than occasional long sleeps. Aim for a wind‑down hour before bed: dim lights, no bright screens, and low‑stimulus activities like reading or light stretching.

Temperature matters: keep your bedroom cool (roughly 60–68°F / 15–20°C). Cut caffeine by mid‑afternoon and avoid big meals within two hours of bedtime. Alcohol might help you fall asleep but fragments sleep later in the night — try to skip it if you want deep rest.

Make the bedroom for sleep only. If you work, eat, or scroll in bed, your brain won’t associate the bed with rest. Invest in blackout shades, earplugs or a white‑noise machine if outside noise or light wake you up.

When health issues or meds steal your sleep

Skin conditions like dermatitis can wreck nights. If itching wakes you, try a cool shower before bed, use a fragrance‑free emollient, wear breathable cotton pajamas, and keep nails short. If itching continues, see a dermatologist — there are prescriptions and targeted routines that reduce night flare‑ups.

Some medications change sleep patterns. Stimulant or activating antidepressants (for example, bupropion/Wellbutrin) can cause trouble falling asleep. Older seizure meds like phenytoin (Dilantin) may cause daytime drowsiness or sleep disruption for some people. Pain relievers or anti‑inflammatories can help if pain wakes you, but check timing and side effects — taking pain meds too late can cause sleep fragmentation or interact with other drugs.

If you recently started or stopped a medication and your sleep changed, talk with your prescriber before making any changes. They can suggest timing tweaks, dosage adjustments, or alternatives that are gentler on sleep.

Short naps (20–30 minutes) can restore energy without wrecking night sleep. Long or late naps often backfire. For ongoing insomnia (weeks to months) cognitive behavioral therapy for insomnia (CBT‑I) beats sleeping pills long term — many clinics and online programs offer it.

Finally, track what helps. Try a simple sleep log for two weeks: bedtime, wake time, caffeine, alcohol, meds, and sleep quality. Patterns show up fast and give your clinician useful clues. If you feel sleepy during the day despite trying these tips, get checked — untreated sleep disorders like sleep apnea need medical care.

Want specific posts related to sleep on this site? Check our pieces on managing dermatitis at night and articles about medications that affect sleep. Small changes tonight may be all you need for better mornings.