Tips for Better Sleep

1.       Maintain a regular bedtime and wake time, even on the weekends. Get up at about the same time every day, regardless of what time you fell asleep.

2.       Establish a regular, relaxing bedtime routine. Relaxing rituals prior to bedtime may include a warm bath or shower, aroma therapy, reading or listening to soothing music.

3.       Sleep in a room, that is dark, quiet, comfortable, and cool. Sleep on a comfortable mattress and pillows.

4.       Use your bedroom only for sleep and sex. Have study materials, computers, and TV’s in another room or space in your room.

5.       Finish eating at least 2-3 hours prior to your regular bedtime.

6.       Avoid caffeine within 6 hours of sleep and alcohol & smoking within 2 hours of bedtime.

7.       Avoid other stimulants such as energy drinks, caffeinated soda, ephedrine, or amphetamines.

8.       Exercise regularly, finish a few hours before bedtime.

9.       Avoid naps. If you must , nap no longer than 30 minutes before 5pm.

10.   Go to bed only when sleepy. Lay in bed only for sleeping, not for work or watching TV.

11.   Designate a time to write down worries and possible solutions, before you try to go to sleep.

12.   After 15-30 minutes of not being able to get to sleep, go to another room, or place in your room, to read or watch TV until sleepy.

13.   Turn your alarm clock around so you don’t stress about how much time is left before you have to get up if you awake during the night.

14.   Consider using an over the counter or prescription sleep aid.  Always check with your doctor before beginning any medication.

15.   Empty your bladder before going to bed.