Tips for getting a good night’s sleep

-Go to bed and get up at the same time each day, even on the weekends

-Avoid daytime naps

-Avoid drinking alcohol in the evenings and do not use it to help you sleep

-Avoid caffeinated products (e.g. coffee, tea, soda, chocolate) after mid-afternoon

-Eliminate tobacco use, especially close to bedtime and during the night

-Exercise regularly during the day, but avoid evening exercise

-Use the bedroom only for sleep or marital relations; avoid school work, business affairs, TV, exercise, or other activities that could teach you to associate your bedroom with these experiences

-Keep the bedroom dark, quiet and comfortable In addition, it is a good idea to set aside a 30 to 45 minute period each night to wind down before bedtime. During this time, engage in a quiet, non-stimulating activity, such as reading or watching television, dim the lights, and have a light carbohydrate snack.

-If you find yourself lying in bed, unable to sleep, get up and engage in a quiet activity until you feel sleepy enough to return to bed. This will help to re-establish the bed as a cue for sleep rather than a cue for wakefulness.

Reference - Medical News Today

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