Tips for Better Sleep

Good sleep habits (sometimes referred to as “sleep hygiene”) can help you get a good night’s sleep. For more info go to http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits.

• Begin a routine to prepare for bed. Allow a period of time for a bedtime routine. An hour is ideal. Quiet activity may include a bath or reading a book. Always avoid TV, phone or computer screens before bed. They have proven to make it difficult to go or stay asleep.
• Prepare your bedroom. It is best to have a dark, quiet and cool environment. Most find that a room  temperature of 65 to 68 is most comfortable.
• Set a schedule. Go to sleep at the same time and get up at the same time. Try to maintain on weekends and vacations.
• When should I go to bed? Set a bedtime that will allow you to get 7 to 8 hours of sleep. Limit the use of your bed.
• Exercise. Get some exercise. Physical activity during the day can help you fall asleep more easily at night.
• Limit the usage of your bed. It should only be used for sleep. Do not work in your bed.
• Can I eat before bed? Most experts say allow 2 to 4 hours before going to bed. This allows for proper digestion and minimizes the possibility of a bad outcome. Going to bed right after eating can lead to digestive difficulty such as acid reflux and reduced quality of sleep.
• Should I reduce my fluid intake? It is most often recommended to stop fluid intake 2 to 3 hours before bed.
• Can I take naps? Plan your naps. Limit them to 20 or 30 minutes. longer ones can make you groggy afterward. Napping after 3 pm can make it more difficult to fall asleep.

Note: Some may have a need for sleep aids, however, you may want to try some of these sleep tips that have proven to get a better nights sleep.