Helpful Hints for a Good Night's Sleep
- Go to bed and awaken at the same times each day. A regular bedtime routine may help signal your mind that the time to relax and sleep is approaching.
- Avoid daytime naps or limit them to one mid-afternoon nap. If your goal is to sleep more during the night, napping may make it more difficult to sleep later on. However, napping does assist with short-term alertness, for example, driving in midst of a long-car trip.
- Avoid caffeine and alcohol late in the day. Caffeine is a stimulant, which has an alerting or wake-up effect. Alcohol, as a sedative, may speed the beginning of sleep, but increases the number of times you awaken in the night.
- Eliminate tobacco use, especially in the evening. Nicotine, like caffeine, is a stimulant. Also, when smokers fall asleep, they experience nicotine withdrawal.
- Exercise regularly during the day, but avoid evening exercise. Exercise can have an alerting effect and raises your body temperature, making it more difficult to fall asleep.
- Make your bedroom primarily a place for sleeping. It is not a good idea to use your bedroom for paying bills, studying, exercising, etc. Help your body recognize that this is a place for rest.
- Keep your bedroom dark, quiet, and comfortable. Also, most sleep scientists agree that a slightly cool room contributes to good sleep.
- Avoid stress and worrisome thoughts in the evening before sleep. It may help to write down these items on a notepad to address in the morning.
- Incorporate bedtime rituals. Activities such as listening to soft music or sipping a cup of herbal tea help cue your body that it's time to slow down and begin to prepare for sleep.