Create a regular sleep-wake routine
- Try going to bed at the same time every night
- Go to bed only if sleepy
- If not sleepy, engage in a relaxing activity
- Try to avoid taking daytime naps
Turn your bedroom into a place where you can relax and rejuvenate
- Keep your bedroom quiet, dark, and cool
- No children or pets sleeping with you
- Politely ask your bed partner to treat his snoring
- Consider using a fan or other ‘white-noise’
- Keep the room dark; use night lights sparingly as needed (blue light)
- Maintain a comfortable temperature
- Use the bedroom for sleep and sex ONLY
- NO television or computers in your bedroom READ MORE here about technology affecting your sleep
- Make every effort to make your sleeping environment comfortable
- Save your money and buy a good mattress
- Find the right pillow(s)
- Keep night lights to a minimum and turn around bright LED clocks
- Avoid “clock watching” It doesn’t make a difference
Change your daytime routine to create a better nighttime experience
- Regular exercise improves sleep quality – Just do not exercise within a few hours of bedtime
- Avoid large meals within 3 hours of bedtime
- Especially heavy or spicy foods that cause indigestion , which worsens as you are laying down
- Especially fatty, rich food which require more work to digest
- Avoid stimulants
- NO caffeine – its effect can last up to 10 hours
- Remember — caffeine exists in chocolate, dark sodas, and teas. IF you must, cut it off earlier in the day
- NO smoking – nicotine increases the time it takes to fall asleep and causes poor-quality sleep, as smokers actually experience nicotine withdrawal as the night progresses
- Avoid alcohol – A cocktail may help you fall asleep, but it will cause frequent awakenings later in the night and disrupt REM (dream) sleep
- Avoid drinking too much fluid before bedtime
- Frequent bathroom visits interrupt a good night’s sleep
Relax before you sleep
- Read a book or listen to music
- Avoid any activity that creates stress or requires significant mental efforts (Don’t check your work schedule or email
- Take a warm bath 90 minutes prior to bedtime
- Reach up and physically tweak your ears and tell yourself that you are turning off your brain
Don’t Lie in Bed Awake
- If unable to fall asleep within 20 minutes, get out of bed and engage in something relaxing
- Return to bed when sleepy