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Sleep only when sleepy. This reduces the time you are awake in bed.
If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy. Sit quietly in the dark listen to some nice soothing music. Don't expose yourself to bright light while you are up.
Don't take naps. This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
Get up and go to bed the same time every day. When your sleep cycle has a regular rhythm, you will feel better.
Refrain from exercise at least 4 hours before bedtime. Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
Develop sleep rituals. Listen to relaxing music, read something soothing for 15 minutes, have a cup of warm milk, and do relaxation exercises.
Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed. Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end up having fragmented sleep.
Have a light snack before bed. If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well.
Take a hot bath 90 minutes before bedtime. This will relax your body and will make you feel sleepy.
Make sure your bed and bedroom are quiet and comfortable. |
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