1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
2. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights can help separate your sleep time from activities.
3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity.
5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees.
6. Sleep on a comfortable mattress and pillows. It’s important that your mattress is comfortable and supportive.
7. Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning.
8. Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can also cause discomfort from indigestion that can make it hard to sleep.
9. Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading.
10.If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment.
If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a sleep diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.
Information on this topic provided by: https://www.sleepfoundation.org/