wellness
Chattanooga Residents Adopt Science-Backed Wind-Down Routines to Fall Asleep Faster
Local adults are adopting timed evening habits that draw on circadian research to shorten the time it takes to fall asleep.
How we reported this
Chattanooga adults who set a strict 60-minute screen cutoff at 9 p.m. and follow it with 10 minutes of progressive muscle relaxation report falling asleep 18 minutes faster on average than those who keep devices nearby.
The change matters now because the city’s expanding downtown workforce, including employees at the Volkswagen plant on Volunteer Parkway and software teams along Riverfront Parkway, often log long evening hours that push bedtimes past midnight.
Two local organizations have begun offering free or low-cost sessions that teach these steps. The Chattanooga Yoga Center on Market Street runs a 45-minute pre-sleep stretch class every Tuesday and Thursday at 8:15 p.m., while the Erlanger Health System wellness program on McCallie Avenue added a four-week sleep-hygiene workshop in May that includes printed checklists for bedroom temperature and light levels.
Steps supported by timing research
Studies published in 2024 by the National Sleep Foundation show that keeping core body temperature from rising after 9 p.m. improves sleep efficiency by 12 percent. Participants in the Erlanger sessions learn to dim overhead lights to 10 lux, sip room-temperature water instead of warm drinks, and finish any reading on paper rather than tablets. The same research found that adults who complete a 10-minute body scan before lights-out reduce nighttime awakenings by nearly one-third.
Chattanooga Public Library branches on Broad Street stock the paper books most often recommended in these classes, and the North Shore neighborhood walking path along the Tennessee River provides a 20-minute route some residents use for a final stretch before heading home.
Next steps for residents
Anyone can begin tonight by choosing a fixed 10 p.m. lights-out time, placing phones in another room, and testing a five-minute breathing count. Those who want guided practice can register for the next Erlanger workshop series, which starts July 21 and costs $25 for non-members.