- Stick to a sleep schedule of the same bedtime and wake-up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
- Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
- Avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
- Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity.
- Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool, between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep and free from any light. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.
- Sleep on a comfortable mattress and pillows. Make sure your mattress is supportive.
- Avoid alcohol, cigarettes or heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. Avoid eating large meals for two to three hours before bedtime.
- Avoid using electronic devices before bed or in the middle of the night.
- Take work materials, computers and televisions out of the sleeping environment.
- Set a bedtime that is early enough for you to get at least seven hours of sleep.
Source: National Sleep Foundation