Tips for Better Sleep

Below are some tips to help you get a good night's sleep.

Bedtime	Go to bed and get up at the same time every day, even weekends.
Time in Bed	Don’t go to bed until you are sleepy. Plan to do something relaxing, such as reading, for 30 minutes before bed.
Sleep Duration	Find and maintain a consistent sleep duration. Do not vary on weekends, and don’t sleep in after a poor night’s sleep.
Lying in Bed Awake	When awake for more than 20 minutes, get out of bed and do something sedentary and boring in dim light. Stay off the computer.
Bedroom Activities	Limit activities in bed to sleep and sex. No reading, video games, TV, bill paying, or worrying.
Napping and Dozing	If naps are absolutely necessary, limit to one 20-minute nap around mid-day.
Caffeine	Zero caffeine after noon.
Alcohol	Zero alcohol within 3 hours of bedtime. Alcohol disturbs sleep.
Physical Activity	Maintain a regular exercise plan. No exercise within 3 hours of bedtime.
Clock	Set an alarm so you need not worry about oversleeping, but turn the clock away so you cannot see it during the night.
Worry	Set aside “worry time” during the day. Don’t do your worrying in bed.