Improving Sleep

Tricks for Sleeping Better

  • Get up at the same time EVERY morning, regardless of how much sleep you got the night before.
  •  Don’t watch the clock!  It won’t help you fall asleep.
  • Schedule some “down” time before bed.  That is the time to relax, calm down, and let your body and mind slow down before bed.
  •  Make sure your bedroom is comfortable, quiet, and dark.
  •  Restrict your time in bed.  Only go to bed when you are sleepy.  Get up if you are not feeling close to sleep within 20 minutes and do a boring activity.
  •  Use the bed only for sleep.   Do not watch TV, eat, worry, talk on the phone, or plan your day in bed.
  •  Do not nap during the day.  Sleeping during the day disrupts sleep at night.  If you must nap, keep naps to less than one hour and finish them by 3 p.m.
  •  Decrease liquids close to bedtime to minimize nighttime bathroom trips.
  •  Exercise regularly (but not too close to bedtime). Exercise helps deepen sleep and reduce stress.
  •  Avoid caffeine in the evening. That includes coffee, soda, sweet tea, and energy drinks. Caffeine can stay in your system for up to 7 hours and interfere with sleep.
  •  Avoid alcohol near bedtime. It may help you sleep in the first part of the night but causes multiple awakenings later in the night and shortens sleep overall.
  •  Avoid cigarettes and other tobacco products near bedtime and during the night. Cigarettes are stimulants and will not help you sleep.