Sleep Tips

• Create a comfortable environment to sleep in. Avoid extremes of temperature and bright lights.
• Avoid arousing activities before bedtime. Begin to unwind 1 hour before bedtime.
• Establish a regular, relaxing bedtime routine. This could be a warm soak in the bathtub, listening to quiet, relaxing music or reading.
• Maintain a regular schedule for going to bed and getting up, even on weekends, in order to regulate the brain's "circadian clock".
• Ensure that your mattress and pillows provide enough support and comfort.
• Use your bedroom only for sleep and sex.
• Do not eat for at least 3-4 hours prior to bedtime.
• Exercise regularly, especially in the afternoon or early evening, not too close to bedtime. Avoid strenuous exercise within 6 hours of bedtime.
• Being physically fit increases your ability to sleep.
• Expose yourself to the early morning sunshine, not necessarily by going outside, but by opening curtains or shades and letting the sun come into your home. The sun helps reset your biological clock, the part of your brain that tells you when to wake up and when to go to sleep.
• Avoid alcohol at bedtime. Alcohol helps you go to sleep sooner but causes sleep disturbance later in the night.
• Avoid smoking. Nicotine causes sleep disturbance.