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 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.

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