- Keep a regular sleep schedule – going to bed and waking up at the same
time each day.
- 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
- Avoid alcohol and caffeine
- Watch your diet. A heavy meal or spicy foods before bedtime can lead to
discomfort or frequent trips to the bathroom.
- 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.
- Avoid nicotine, which is a stimulant.
- Exercise regularly at least 3 hours before bedtime. Exercise has been
shown to improve sleep.
- Avoid watching the clock. Constant checking can cause insomnia.
- Create a relaxing bedtime routine. Read a good book, listen to music,
practice relaxation techniques or take a warm bath.
- Supplements such as calcium or melatonin at bedtime can be helpful for