We may not be able to control all of the factors that affect our sleep, but we can develop habits
that encourage us to sleep better! Here are some simple ways you can increase the amount of
zzzz’s you get every night.
Tip #1 - Pay close attention to the foods and drinks you choose (and the time of day you eat/drink them).
Nicotine, caffeine, and alcohol can all impact your sleep. Nicotine and caffeine are stimulants that can keep you from falling asleep. Although alcohol may make you drowsy at first, it can cause you to wake up multiple times throughout the night. You may also want to avoid large meals before bed, as they can cause discomfort, leading to difficulty with sleep.
Tip #2 - Stick to a schedule.
Try to go to bed and wake up around the same time every day (including weekends). This consistency will help reinforce your sleep-wake cycle.
Tip #3 - Limit daytime naps.
Avoid taking naps longer than 1 hour and limit naps later in the day to help achieve your best sleep at night.
Tip #4 - Include physical activity during the day.
Although you want to avoid being too active immediately before bed, including physical activity throughout the day can lead to more restful sleep at night.
Tip #5 - Manage stressful situations.
Try to manage stress before bedtime by writing down frustrations, concerns, or issues you are struggling with and leave it for the next day.
Tip #5 - Create a relaxing environment for sleep.
Keep your bedroom cool, dark, and quiet. Avoid screens (TV, phones, tablets, etc) before bedtime.