Your Health: 10 Sleep Tips

  • Prepare for your sleep. Deal with pressing problems early in the evening. If you cannot resolve them, give yourself permission to address them in the morning.
  • Develop a routine. If you do the same thing every night before going to bed, then when you start doing those things you will be telling your body that it is almost time for sleep.
  • Go to bed at the same time and wake up at the same time. Even on weekends.
  • Make your bedroom conducive to sleep. Do not keep your office desk in your bedroom with bills piled high! The room should be cool and dark. Cover electronic lights with a dark cloth.
  • Don't sleep with your cell phone, laptop, or other electronic gadgets nearby. You need to "unplug" to relax and sleep deeply.
  • Sleep on a comfortable and supportive mattress and pillow.
  • Get your exercise -- everyday, if possible. Exercise relieves stress. But most experts advise not to exercise too close to bedtime.
  • Cut out stimulants like caffeine in the evening or even in the afternoon.
  • Quit smoking. Smokers take longer to fall asleep and don't stay asleep well.
  • Do not drink alcohol too close to bedtime. A nightcap may make you fall asleep quickly, but you will not sleep as well and you may wake up often.
  • Tell yourself its okay to go to sleep. Stop thinking about your to-do list.