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Can’t Sleep? Strategies for a More Restful Slumber

ACTIONS TO TAKE TO GET QUALITY NIGHTTIME SLEEP 

  1. Maintain a regular sleep and wake time 7 days a week.
  2. Turn your bedroom into a sleep-inducing environment. 
  3. Establish a soothing pre-sleep routine.
  4. Use your bedroom for sleep. Do not text, tweet, email, watch TV or eat in bed.
  5. Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime.
  6. If possible, don’t nap during the day or evening. If you have to nap, take it early and nap for an hour or less.
  7. Exercise regularly, but not right before bed.
  8. Lighten up on evening meals.
  9. If you can’t fall asleep after about 20 minutes, get out of bed.

Don’t Be a Nighttime Clock-Watcher.  Realize that frustration and ‘trying harder’ to fall asleep can keep anyone awake!

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