- Set a regular bedtime. Choose a time when you would normally feel tired, so that you don't toss and turn. Try to stay on schedule even when you may be tempted to stay up late.
- Wake up at the same time everyday. If you're getting enough sleep you should be able to wake without an alarm. As with bedtime, try to maintain a schedule.
- Turn off the television and computer. Many people use the television to fall asleep but television can stimulate the mind rather than relax it. Try listening to music or reading a book instead.
- Avoid bright lights before bedtime.
- When it's time to sleep make sure that your room is dark. The darker it is the better that you'll sleep. If you keep a nightlight on in your bedroom, try an eye mask to cover your eyes. If you wake up to use the restroom you are not jeopardizing your safety.
- Keep your room cool. Most people sleep best in a room around 65 degrees F. A bedroom that is too hot or too cold will interrupt sleep.
- Make sure that your bed is comfortable. You should have room to stretch out comfortably. Invest in a new mattress or pillow if necessary.
- Avoid large meals before bed. Try to make dinnertime early in the evening. Avoid heavy and rich foods before bedtime as they cause your stomach to work harder to digest. Avoid spicy or acidic foods as they may cause heartburn.
- Cut down on the caffeine. Caffeine can cause sleep problems up to ten to twelve hours after drinking it!
- Relax your mind. Try to eliminate worries and stress before bedtime.
Information from helpguide.org
