Sleep Tips: Six Steps to Better Sleep

TIP #1 Follow a sleep schedule

Spend no more than eight hours sleeping. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours of sleep to rest well. Go to bed and get up at the same time every day, including weekends. Consistency reinforces the body's sleep-wake cycle. If you don't fall asleep within 20 minutes of going to bed, leave the room and do something relaxing. Read or listen to relaxing music. Go back to bed when you're tired. Repeat this procedure as many times as you need, but continue to maintain your sleep schedule and wake-up time.

TIP #2 - Pay attention to what you eat and drink

Don't go to bed hungry or too full. In particular, avoid heavy or large meals a couple of hours before bedtime. Discomfort can keep you awake. Also be careful with nicotine, caffeine and alcohol. The stimulant effects of nicotine and caffeine take hours to wear off and can interfere with sleep. Also, although alcohol may make you feel drowsy at first, it can disrupt sleep later in the night.

TIP #3 - Create a restful environment

Keep your room cool, dark and quiet. Exposure to light at night could make it harder to fall asleep. Avoid prolonged use of light-emitting screens right before bed. Try using blackout curtains, earplugs, a fan, or other devices to create an environment that suits your needs. Doing relaxing activities before bed, such as taking a bath or using relaxation techniques, can promote better sleep.

TIP #4 - Limit daytime naps

Long naps during the day can interfere with nighttime sleep. Limit naps to no more than an hour and avoid napping late. But if you work at night, you may need to take a nap late in the day before work to help make up for the lack of sleep.

TIP #5 - Perform physical activity as part of your daily routine

Regular physical activity can promote better sleep. However, avoid being active too close to bedtime. Spending time outdoors every day could also help you.

TIP #6 - Control worries

Try to resolve your worries or concerns before going to bed. Write down what's on your mind and then leave it for tomorrow. Stress management could help you. Start with the basics, like getting organized, setting priorities, and delegating tasks. Meditation can also relieve anxiety.

Learn when to contact your healthcare provider Almost everyone has a sleepless night from time to time. But if you often have trouble sleeping, talk to your healthcare provider. Identifying and treating any pre-existing causes can help you get the sleep you deserve.