How to sleep better
1. Go to sleep and wake up at the same time each day Keeping a regular
sleep schedule, even on weekends, helps to develop a sleep-wake rhythm that
encourages better sleep.
2. Create a comfortable sleep environment Try to control the elements in
your bedroom that will promote good sleep.
3. Avoid alcohol and caffeine Alcohol may help you get to sleep, but it will make
your sleep restless and uneasy. Caffeine, contained in tea, cola, and chocolate, as well
as in coffee, is a stimulant and can cause problems for people trying to fall asleep.
4. Watch your diet A heavy meal or spicy foods before bedtime can lead to night time
discomfort, and fluids can require disruptive trips to the bathroom.
5. Get out of bed if you’re not sleeping If you don’t fall asleep within 15
to 30 minutes, get up!
6. Regular exercise has been shown to improve sleep Exercising in the morning
or afternoon, at least 3 hours before bedtime, so you won’t be too “revved up”, will help
you get a deeper, more restful sleep.
7. Cut back on or stop tobacco use Nicotine, like caffeine, is a stimulant and can cause
problems for people trying to fall asleep.
8. Avoid watching the clock Set the alarm and place the clock out of sight. Constant
checking can even cause insomnia.
9. Create a relaxing bedtime routine Read a good book, listen to music, practice relaxation
techniques, or take a warm bath. Talk to your doctor or health-care provider.
10. Discuss your sleep problems Talk to your Total Sleep Care Physician or Clinician who will
be able to offer advice and assistance.