Tips for better sleeping from SLUCare
- Establish a regular routine that includes going to bed and getting up at the same time every day, even on weekends. It keeps the biological clock set or entrained. While often you cannot control when you fall asleep, you can control when you wake up.
- Get an adequate amount of sleep every night. Most adults need seven to nine hours of sleep each night; children and teens usually need more.
- Go to bed when you are sleepy. If you have trouble falling asleep, leave the bedroom and read quietly or do some other relaxing activity. Avoid overly bright lights, as this can make it more difficult to fall back asleep.
- Use your bed for sleeping and sex only. Often, doing other activities in bed like watching TV, paying bills, or working only serve to initiate worries or concerns.
- Don't nap more than 30 minutes or late in the evening. Avoiding long naps will ensure that you are tired at night.
- Maintain a cool, dark, quiet and comfortable sleeping environment. A different mattress or pillow can make a world of difference. The darkness of the room can be controlled with window shades or an eye mask. Earplugs or white noise may help with outside noise.
- Avoid stress and worries at bedtime, such was thinking about work, planning your next day or paying bills. Try to address these concerns earlier in the day. Stress is a significant contributor to insomnia.
- Avoid heavy meals late in the evening. A light snack may be appropriate if you're hungry before going to bed.
- Reduce intake of caffeine and nicotine, especially in the evening.
- Avoid alcohol, as it can fragment your sleep and aggravate snoring and sleep apnea.
Resources for Better Sleep