Tips for Getting a Better Night’s Rest

Sleep Hygiene Tips
Recommendations to get a better night’s rest

Before Bed:

  • Establish a regular bedtime routine. A warm bath, light snack, or a few minutes of reading or listening to music can initiate good sleep.
  • Create a positive sleep environment by limiting light in the room and keeping a cool, comfortable temperature.
  • Avoid alcohol, smoking and caffeine at least a few hours before bedtime.
  • Do not go to sleep unless you are sleepy.
  • Avoid eating heavy meals before bedtime.

While in Bed:

  • Turn your clock around in order to hide the numbers.
  • If you’re unable to fall asleep in 20 minutes, get out of bed to read a book or do a relaxing activity. Return only to bed when sleepy.
  • Do not use your computer in bed.
  • Do not read, eat, watch TV, talk on the phone or play board games in bed.

In the Morning and During the Day:

  • Wake up the same time every morning, even on weekends.
  • Avoid naps during the day.
  • Exercise regularly, but avoid strenuous exercise within six hours of your bedtime.
  • Try to keep a regular sleep/wake schedule.