10 TIPS FOR BETTER SLEEP
-Go to bed & get up at about the same time every day, even on the weekends. Sticking to a schedule helps reinforce your body's sleep-wake cycle & can help you fall asleep more easily at night
-Don't eat or drink large amounts before bedtime. Eat a light dinner at least 2 hours before sleeping. Also limit how much you drink before bed
-Avoid nicotine, caffeine & alcohol in the evening. These are stimulants that can keep you awake
-Exercise regularly - Regular physical activity, especially aerobic exercise, can help you fall asleep faster, however exercising right before bed may make getting to sleep more difficult
-Make your bedroom cool, dark, quiet & comfortable. Create a room that's ideal for sleeping. Adjust the lighting, temperature, humidity & noise level to your preferences.
-Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to about a half-hour & make it during mid-afternoon. If you work nights, keep your window coverings closed so that sunlight, which adjusts the body's internal clock, doesn't interrupt your sleep.
-Choose a comfortable mattress & pillow. Features of a good bed are subjective & differ for each person. But make sure you have a bed that's comfortable.
-Start a relaxing bedtime routine. Do the same things each night to tell your body it's time to wind down. This may include taking a warm bath or shower, reading a book or listening to soothing music
-Go to bed when you're tired & turn out the lights. If you don't fall asleep within 15 or 20 minutes, get up & do something else. Go back to bed when you're tired.
-Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications.
