10 Tips for Better Sleep

If you are having trouble sleeping, try to follow these healthy tips:

  • Maintain a regular bed and wake time schedule including weekends.

  • Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.

  • Create a sleep-conducive environment that is dark, quiet, comfortable and cool.

  • Sleep on a comfortable mattress and pillows.

  • Use your bedroom only for sleep and sex. It is best to take work materials, computers and televisions out of the sleeping environment.

  • Finish eating at least two to three hours before your regular bedtime.

  • Exercise regularly. It is best to complete your workout at least a few hours before bedtime.

  • Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.

  • Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.

  • Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.

For more sleep tips, visit the National Sleep Foundation at www.sleepfoundation.org.