- Reduce caffeine intake and avoid it completely in the evening.
- Quit smoking.
- Eliminate alcohol within four to six hours of bedtime; although alcohol initially makes you drowsy, it disrupts sleep later in the night.
- Avoid heavy meals before bedtime that may cause heartburn (a light snack, however, may promote sound sleep).
- Use your bed only for sleeping and sex. Don't watch TV, eat, pay bills or do other such tasks in bed.
- Avoid the regular use of sleeping pills.
- Exercise regularly. Exercising in the early evening, at least three hours before bed, may improve sleep.
- Go to bed and wake up at the same time every day.
- Create a comfortable sleeping environment conducive to sleep.
- Drink less fluid before sleep.
- Initiate a relaxing routine, like soaking in a hot tub before bedtime.
A routine that helps get your body ready for sleep is sometimes called proper sleep hygiene. In general, avoiding stimulants and engaging in relaxing behaviors before bedtime promotes better sleep. Proper sleep hygiene is important beyond just helping you feel refreshed the next day: poor sleep has been linked to cardiovascular events, such as heart attack and stroke, in addition to other serious health problems.
The following can help you establish better sleep hygiene:
- Get to bed and wake up at consistent times, even on the weekend.
- Treat your bedroom as a sanctuary only used for sleep and sexual activity (if applicable).
- Make sure the temperature of the bedroom is comfortable enough to promote sleep.
- Darken the room with blackout curtains to help promote longer sleep in the brightness of the early morning.
- Turn off electronics (phone, computer, television) and quit other stimulating activities several hours before bedtime.
- Exercise daily in the early part of the day.
- Avoid caffeine in the afternoon and evening.
- Limit alcohol intake.
- Avoid smoking and the stimulant effects of nicotine.
- If you are having trouble sleeping, get up out of bed and try a relaxing activity.
- Try strategies for coping with stress such as a warm bath or meditation.
Continue Learning about Healthy Sleeping
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.