Helpful Sleep Tips

Guidelines For A Better Night’s Sleep

A healthy and consistent pattern of sleep is critical to your health and well-being. The tips below will help you begin to evaluate your sleeping habits and start you on a path towards sounder sleep.

• Maintain a regular wake-up time, even on weekends.
• In the evening, go to bed when you become drowsy.
• If you are not drowsy and are unable to fall asleep, leave your bedroom and engage in a quiet activity. If you then become drowsy, do not allow yourself to fall asleep where you are. Instead, return to your bed and try to fall asleep. Repeat this process as often as necessary.
• Use your bedroom only for sleep, sex and for resting when you are sick.
• Avoid napping during the day. If you do nap, try to do so at the same time every day. Mid-afternoon is usually the best time to take a nap.
• Engage in relaxing pre-sleep activities like a warm bath or reading.
• Exercise regularly. Avoid vigorous exercise in the evening.
• Maintain a regular schedule.
• Avoid large meals before bed. A light snack is OK.
• Avoid drinking caffeinated beverages six hours before bedtime.
• Avoid drinking alcohol when you are sleepy. Do not drink alcohol if you are taking sleeping pills or other medications. Alcohol disturbs your sleep after the first few hours.
• Avoid smoking (use of nicotine) close to bedtime and during the night.
• Sleeping pills should be used conservatively. Check with your doctor. Most physicians do not prescribe sleeping pills for periods longer than three weeks.