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Tips for Better Sleep

To ensure that you get the best night's sleep possible, do the following:

Maintain a Sleep Schedule

Sleep as much as necessary to feel refreshed the next day.

Maintain a regular sleep schedule. Go to bed and wake up at the same time every day, including weekends. This will help train your body to sleep at night.

If you can’t sleep, don’t lie in bed awake – get up and do something boring and return to bed when sleepy.

Develop a Routine Before Bedtime

Exercise daily several hours prior to bedtime.

Develop a bedtime routine. Do the same thing every night before going to sleep. For example, take a warm bath and then read for 10 minutes. Soon you'll connect these things with sleeping, and doing them will help make you sleepy.

Create a Soothing Environment

Maintain a temperature, light, and sound controlled bedroom.

The bedroom is for sleep, so leave your problems at the door and try to unwind before bedtime.

Avoid Substances that Impair Sleep

Do not go to bed hungry – eat a light snack, but not a heavy meal.

Avoid caffeine, tobacco, and alcohol. Caffeine consumed later in the day can keep you up at night. And coffee isn't the only culprit; make sure you don't overlook hidden sources of caffeine such as regular tea or cola. Even some non-cola sodas contain caffeine, so read the label. Alcohol also interrupts your body's sleep rhythms and can cause sleep disturbances.

 

For more sleep tips and information about sleep disorders, visit our Health Library.