Tips to 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 when you wish to be alert, 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.
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 Keep a
Regular Sleep Schedule
It is important to keep a regular bedtime and wake time, even on days off and on
weekends.
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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.
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 Create
a Sleep-promoting Environment
Create an environment that is conductive to sleep, one that is cool, quiet, dark,
comfortable and free of interruptions.
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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.
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 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 - and only when - you are sleepy.
Repeat this process as often as necessary throughout the night.
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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 or change your
quality of sleep.
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 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. Sleeping difficulties is just one more reason to quit smoking.
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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.
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 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.
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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 and a helpful part of a bedtime routine.
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