Sleep Tips

  1. Keep a regular sleep schedule – going to bed and waking up at the same
    time each day.
  2. Create a comfortable sleep environment.
    Temperature – for most people, cool is better than hot
    Light – keep your bedroom as dark as possible, wear an eye mask
    Noise – reduce noise with rugs, drapes, use of earplugs or add background
    “white” noise, such as a fan or soothing music
    Comfort – get a good mattress
    Function – don’t use your bedroom as an office or work environment
  3. Avoid alcohol and caffeine
  4. Watch your diet. A heavy meal or spicy foods before bedtime can lead to
    discomfort or frequent trips to the bathroom.
  5. Get out of bed if you’re not sleeping. If you don’t fall asleep within
    30 minutes, get up. Get back into bed when you feel sleepy.
  6. Avoid nicotine, which is a stimulant.
  7. Exercise regularly at least 3 hours before bedtime. Exercise has been
    shown to improve sleep.
  8. Avoid watching the clock. Constant checking can cause insomnia.
  9. Create a relaxing bedtime routine. Read a good book, listen to music,
    practice relaxation techniques or take a warm bath.
  10. Supplements such as calcium or melatonin at bedtime can be helpful for
    some people.