1. Falling Asleep with the TV On
While it might feel comforting to drift off with background noise, falling asleep to a glowing screen disrupts melatonin production and fragments your sleep cycles. Worse, flashing lights and sudden volume spikes keep your brain semi-alert all night.
What to do instead:
Switch to a relaxing audio book or soft ambient sounds with the screen turned off. Use a timer if needed. Keep your room dark to support natural sleep hormones.
2. Irregular Bedtimes and Wake-Ups
Retirement often means freedom from strict schedules — but that freedom can wreck your circadian rhythm. Going to bed at different times each night confuses your internal clock, making it harder to fall asleep and wake up feeling refreshed.
Fix it now:
Set a consistent bedtime and stick to it — even on weekends. Aim for 7–8 hours of sleep nightly. Within a week, your body will adjust and sleep will come easier.
3. Late-Night Sncontinued on next page
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