Tips For A Better Night's Sleep

Do you relax with a cup of coffee or an alcoholic nightcap before bed? Do you watch TV in bed before going to sleep? Do you go to bed at a different time every night? If so, you may be contributing to your insomnia.

Here are some things you can do that may help you get a more restful night:

• Go to bed at the same time every night.
• Get up at the same time every day.
• Get regular exercise every day.
• Keep the temperature in your bedroom at a comfortable setting.
• Make sure your bedroom is dark enough and quiet enough for sleep.
• Use your bed only for sleep and sex.
• Take medications only as directed.
• When you go to bed, relax your muscles, beginning with your feet and working your way up to your head.

There are also some things you should avoid doing to get a better night's sleep. These are as follows:

• Avoid exercising just before you go to bed.
• Avoid stimulating activity just before bed (such as a competitive game).
• Avoid caffeine.
• Do not watch television in bed.
• Do not use alcohol as a sleep aid.
• Do not take another person's sleeping pills.
• Do not lie in bed awake for more than 30 minutes. If you cannot sleep, get out of bed and read, or drink some warm milk, or do something else you find relaxing. After a while, return to bed to sleep.

Printer-friendly format