How can I get a better night sleep?

How can I get a better night sleep?

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


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.


Zero caffeine after noon.


Zero alcohol within 3 hours of bedtime. Alcohol disturbs sleep.

Physical Activity

Maintain a regular exercise plan. No exercise within 3 hours of bedtime.


Set an alarm so you need not worry about oversleeping, but turn the clock away so you cannot see it during the night.


Set aside “worry time” during the day. Don’t do your worrying in bed.


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Contact Information

Comprehensive Spine Program at Swedish Neuroscience Institute
550 17th Avenue
Suite 500
Seattle, WA 98122
Phone: New Patients - 206-320-BACK (2225) | Main Clinic - 206-320-2800
Fax: 206-320-5250
8 a.m. - 4:30 p.m.


Conditions Treated

Acute Spine Pain
Degenerative Spinal Disorders
Spinal Deformity
Spine Tumors
Spinal Deformity
Spine Tumors

Watch and Learn

Degenerative Spine Disease
Minimally Invasive Spine Surgery
Spinal Deformity
Spine Tumors
Interventional Pain Management and Acute Care Physiatry