Attention: open in a new window. PDFPrintE-mail

Smart Sleep Habits

Lifestyle changes may help with various sleep disorders. These steps can make it easier for you to fall asleep and stay asleep:

    • Establish a regular sleep schedule.  Go to bed and wake up at the same time every day, including your days off.

 

    • Relax before going to bed, read a book, listen to relaxing music or take a hot bath.

 

    • Go to bed only when you’re sleepy.

 

    • Make sure your bedroom is comfortable, quiet, dark and free of distractions such as a television, computer or even pets if they distract you.

 

    • Allow yourself about 20 minutes to fall asleep or to fall back asleep. If you can’t get to sleep by then, get up and do something relaxing until you get sleepy.

 

    • Exercise regularly but not within three hours of bedtime.

 

    • Avoid caffeine, tobacco and other stimulants for several hours before bedtime.

 

    • Avoid drinking alcohol before bedtime. Alcohol causes you to sleep lighter than normal and makes it more likely that you will wake up during the night.

 

    • Avoid large meals and beverages just before bedtime.

 

    • If possible, avoid working night shifts or alternating schedules.