Tips for Better Sleep

TIPS FOR BETTER SLEEP

• Go to bed only when you are sleepy.
• If you are unable to fall asleep after about 20 minute, get out of bed.  Leave your bedroom and do something relaxing. Come back to bed only when you are sleepy.
• Use your bed for sleep, sex and to recover from illness.
• Wake up at the same time every day, including weekends and holidays.
• If you have trouble sleeping at night, avoid napping during the daytime. If you need to take a nap, make it less than one hour and take it before 3pm.
• Begin rituals to help you relax before bedtime, such as taking a warm bath or reading for a few minutes.
• Exercise on a regular basis, but do it earlier in the day.
• Maintain a regular daily schedule to keep your brain’s internal clock running smoothly.
• Eat a light snack before bedtime, but avoid a big meal.
• Avoid caffeine, alcohol and cigarettes late in the day.
• Set aside time during the day to get all of your worries out of your system.
• Avoid sleeping pills or use them cautiously under the supervision of a doctor.
• Never drink alcohol while taking sleeping pills or other medications.
• Talk to your doctor or a sleep specialist if you have an ongoing problem related to your sleep.

SLEEP HYGIENE

• Sleep in a dark, quiet room
• Use the bedroom only for sleep and sexual activity (not for watching TV or balancing the checkbook)
• Keep your bedroom temperature cool and comfortable
• Only go to bed when you are relaxed
• Have a regular routine for preparing to sleep (brush teeth, put on pyjamas etc)
• Try to have dark curtains for the bedroom windows or to wear eye shades for sleep
• Use “white noise” to block out other noises
• Disconnect – Turning off the phone, disconnecting the doorbell or putting up a “Do Not Disturb” sign can also help you sleep.