These tips from the American Academy of Sleep Medicine may help you get a better night’s sleep:
- Get up at approximately the same time every day, including weekends
- Go to bed only when sleepy
- Establish relaxing pre-sleep rituals, such as a warm bath, light bedtime snack or 10 minutes of reading
- Exercise regularly, but avoid strenuous workouts within six hours of bedtime, and mild exercise, such as simple stretching or walking, at least four hours prior to bedtime
- Maintain a regular schedule-our inner clocks run most efficiently when eating meals, taking medications, performing chores and other activities at regular intervals
- Avoid caffeine within six hours of bedtime, and don’t drink alcohol, especially when you are sleepy
- While a light snack before bedtime can promote sound sleep, avoid large meals
- Minimize light, noise and extremes in temperature in the bedroom
- Avoid smoking as bedtime approaches
- Avoid daytime naps, or limit nap time to a single nap of less than an hour no later than 3 p.m.
- Avoid using your bedroom for activities such as work, watching television, etc.
- Manage stress by relieving your worries through therapy, relaxation techniques, hypnosis, biofeedback, or by simply talking to a trusted companion or designating some personal problem solving time.
- Sleeping pills should be used only as prescribed by your personal physician (most doctors avoid prescribing sleeping pills for periods longer than three weeks)
If sleep eludes you, leave your bedroom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside the bedroom. Return to bed only when you are sleepy. Repeat this process as often as necessary throughout the night.