How does a sleep scientist prepare for bed? See tips

Half of Americans have trouble sleeping. But for Leah Irish, a sleep behavior expert at North Dakota State University, a good night’s sleep starts during the day.

I asked Irish what she does to prepare for a peaceful night. See what she said.

She pays attention to how she feels when she wakes up

A big part of getting a good night’s sleep is thinking about and recording how you sleep, Irish said.

When she wakes up in the morning, she pays attention to how she feels — and reflects on how her actions the night before may have influenced her rest.

Sleep tracking devices or apps can help you notice and learn from your sleep patterns.

Your room is always “fresh, clean and comfortable”

Studies show that keeping your bedroom cooler is better for optimal sleep.

Irish optimizes your rest environment by changing winter or summer bedding. Keeping your room clean and tidy also helps you have peace of mind.

The phone is far from the bed

Phones are the enemy of sleep, Irish said. She leaves hers on the other side of the room overnight.

The dog stays out of the room

Sometimes you have to make tough decisions about who can share your space.

Sleep is a priority

A commitment to good sleep means planning around it. It’s a paradigm shift. She often fits her social life into her sleep schedule, not the other way around.

She knows what helps and doesn’t help her sleep

Caffeine doesn’t bother Irish, but working late does. So she makes sure to set aside a few hours after work to relax, giving herself time to get into a good sleep situation.

Know what keeps you awake and avoid those things after a certain time.