Tips For Getting a Better Night's Sleep

The following tips can help you get better sleep. If you try these and still find that you feel unrefreshed after sleep, suffer from excessive sleepiness during the day, have trouble falling asleep, staying asleep and/or awaken earlier than you wish, you should consult your physician. To check for possible sleep problems, go to our Self Exam.

1. Keep a Regular Sleep Schedule

   It is important to keep a regular bedtime and wake time, even on days off and on weekends.
   
   

2. Use Relaxing Bedtime Rituals

   Try a relaxing routine activity before bedtime, such as soaking in a hot tub, reading or listening to music. Avoid arousing activities before bedtime such as paying bills, competitive games, work-related issues or family problem solving activities.
   
   

3. Create a Sleep-promoting Environment

   Create an environment that is conductive to sleep, one that is cool, quiet, dark, comfortable and free of interruptions.
   
   

4. Associate Your Bed with Sleep and Sex Only

   Use your bed only for sleep and sex. Avoid activities that cause anxiety about sleeping. For example, if you watch the clock to see how much time you have before you must get up, move the clock out of site.
   
   

5. Create a Sleep-promoting Environment

   Try to sleep only when you are drowsy. If you are unable to fall asleep or stay asleep within 20 minutes, it is best to get out of bed and engage in a quiet activity elsewhere until you feel sleepy. Return to bed when you are sleepy. Repeat this process as often as necessary throughout the night.
   
   

6. Avoid Caffeine

   Avoid caffeine within four to six hours of bedtime. Caffeine is a stimulant, which means it can cause an alerting effect. Caffeine products include: coffee, tea, colas, and chocolate; these can stay in the body 3-5 hours and can disrupt your quality of sleep.
   
   

7. Avoid Nicotine

   Like caffeine, nicotine is a stimulant. Smoking close to bedtime or during the night makes it more difficult to fall asleep and affects the quality of sleep due to withdrawal symptoms.
   
   

8. Avoid Alcohol

   Do not drink alcoholic beverages within 4-6 hours of bedtime. Because of its sedating effect, people see alcohol as a sleep aid, but it actually disrupts sleep, causing unwanted awakenings and less restful sleep.
   
   

9. Exercising at the Proper Time can Promote Sleep

   Avoid exercise within three hours of bedtime. Regular exercise makes it easier to fall asleep and contributes to sounder sleep. Late afternoon exercise is the perfect way to help you fall asleep at night.
   
   

10. Don't Eat or Drink too Much Close to Bedtime

    Eating or drinking too much may make you uncomfortable when trying to settle down for bed. Avoid spicy foods which may cause heartburn, which leads to discomfort at night and difficulty falling asleep. Some people find milk or herbal, non-caffeinated teas to be soothing.