Hello, Katy and Richmond residents! Long sunny evenings and hot bedrooms can shred your sleep schedule.
Evening Wind-Down Routine
- Dim & Cool: Lower lights after 8 p.m.; set bedroom temp to 60-67 °F with a fan or A/C.
- Screen Curfew: Power down phones, tablets, and TV at least 60 minutes before bed.
- Relaxation Cue: Try gentle stretching or 4-7-8 breathing: inhale 4 sec, hold 7, exhale 8.
Daytime Habits That Help at Night
- Get 10–15 minutes of bright morning sunlight within an hour of waking.
- Finish vigorous exercise at least three hours before bedtime.
- Cut caffeine after 2 p.m. and watch evening sugar hits.
Sleep Targets by Age
- Kids 6–12: 9–11 hrs (consistent bedtime, even in summer)
- Teens: 8–10 hrs (morning light counters late-night gaming)
- Adults: 7–9 hrs (log off work email early)
- Seniors: 7–8 hrs (short, early-afternoon naps OK)
Still tossing and turning? Book a sleep-health consult with Katy Family Medicine—we’ll help you wake up refreshed all summer long.
