Tips for Better Sleep

Tips for better sleep

• Go to bed and get up at the same times each day.

• Avoid caffeine, nicotine, beer, wine and liquor in the four to six hours before bedtime.

• Don't exercise within two hours of bedtime.

• Don't eat large meals within two hours of bedtime.

• Don't nap later than 3 p.m.

• Sleep in a dark, quiet room that isn't too hot or cold for you.

• If you can't fall asleep within 20 minutes, get up and do something quiet.

• Wind down in the 30 minutes before bedtime by doing something relaxing.

Your bedroom: Is is sleep friendly?

These things will affect how well you sleep:

• furniture arrangement

• wall colors, paint or paper

• wall hangings and decorations

• quality of your mattress

• bedding linens

• pillows, blankets, covers

• the source and intensity of light

• source and intensity of sounds (including TV)

• air quality

• temperature and humidity