Tips for Better Sleep
Below are some tips to help you get a good night's sleep.
Bedtime |
Go to bed and get up at the same time every day, even weekends. |
Time in Bed |
Don’t go to bed until you are sleepy. Plan to do something relaxing, such as reading, for 30 minutes before bed. |
Sleep Duration |
Find and maintain a consistent sleep duration. Do not vary on weekends, and don’t sleep in after a poor night’s sleep. |
Lying in Bed Awake |
When awake for more than 20 minutes, get out of bed and do something sedentary and boring in |
Bedroom Activities |
Limit activities in bed to sleep and sex. No reading, video games, TV, bill paying, worrying. |
Napping and Dozing |
If naps are absolutely necessary, limit to one 20-minute nap around mid-day. |
Caffeine |
Zero caffeine after noon. |
Alcohol |
Zero alcohol within 3 hours of bedtime. Alcohol disturbs sleep. |
Physical Activity |
Maintain regular exercise plan. No exercise within 3 hours of bedtime. |
Clock |
Set an alarm so you need not worry about oversleeping, but turn the clock away so you cannot see it during the night. |
Worry |
Set aside “worry time” during the day. Don’t do your worrying in bed. |
