Tips for Sleeping Well

Whether you suffer from a sleep disorder or just an occasional night of insomnia, here are some tips to help promote a refreshing night’s sleep:

  • Avoid the use of cigarettes close to bedtime or during the night.
  • Exercise regularly, but keep vigorous workouts for earlier in the day.
  • Try to go to bed only when you are drowsy.
  • Avoid ingestion of caffeine within six hours of bedtime.
  • Avoid reading, watching TV or other non-sleep related activities in the bed.
  • Avoid napping during the daytime. If you nap, try to sleep for no longer than one hour.
  • Light snacks before bedtime can help promote sound sleep, but avoid large meals and spicy foods.
  • Establish pre-sleep habits to help you relax such as a warm bath, a short period of reading or a light bedtime snack. 
  • Keep a regular schedule for meals, medications, chores, and other activities. This keeps your body’s inner clock running smoothly.  
  • If you are not drowsy and are unable to fall asleep after 20 minutes, get up and leave the bedroom and engage in a short period of soothing activity.   
  • Try to keep a routine of getting up at the same time every day, even on days off work and on weekends.   
  • Do not use alcohol to help you fall asleep at night. Alcohol disturbs your sleep after the first few hours, and will worsen sleep apnea and some other sleep disorders.   
  • Establish a “worry period” well before bedtime. Bedtime is not the time to plan the upcoming day or review the events of the previous day.