The root of a poor night’s sleep can actually begin before you lay your head on the pillow. The actions you take before bedtime can affect how quickly you fall asleep, whether you wake up in the middle of the night, and how good the quality of your sleep is.

As a caregiver, you’ll want both you and the person you’re taking care of to get into a solid sleep routine to help you feel rested and keep you as healthy as possible.

Centers Choice Home Care has a look at five habits to get into before you turn off the lights in order to improve the quantity and quality of your sleep.

  1. Establish a Routine

Whatever tips you find that work for you, be sure to incorporate them into establishing a routine. You can condition your body to sleep by following the same pattern each night, along with going to bed and waking up at around the same time each day.

  1. Meditate

Meditation is the most common suggestion for people who have a hard time falling asleep. It’s a great exercise to calm the body and—most importantly—the mind. If you’re not sure how to start or need a guide, there are plenty of smart-phone apps you can download, including one called Headspace.

  1. Take in a Bedtime Story

Use that phone to find a sleep podcast, which is an emerging genre in the podcast world. The Musicozy—a sleep mask and Bluetooth-headphone combination—is a great accessory to get you started if you’re interested in listening to these soothing stories.

  1. Put the Electronics Away

If you’re using your phone or tablet to listen to a story, that’s fine, but you shouldn’t be interacting with your devices (through your eyes) for as many as two hours prior to bedtime, as the blue light emitted by these screens can halt the natural melatonin production in your body.

  1. Eat Dinner Early and Don’t Snack

Finish eating your dinner at least two hours before bedtime, as indigestion, upset stomach, and acid reflux can either keep you from falling asleep if you’re uncomfortable or wake you up during the night.


To learn more about Centers Choice Home Care and all the services they offer, visit