 Keep
a Regular Sleep Schedule
It is important to keep a regular bedtime and wake time,
even on days off and on weekends. |
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.
|
 Create
a Sleep-promoting Environment
Create an environment that is conductive to sleep, one
that is cool, quiet, dark, comfortable and free of interruptions. |
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.
|
 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. |
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.
|
 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. |
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.
|
 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. |
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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Tips to Getting a Better Night's Sleep