Below are some tips to help you get the sleep you need. Remember, getting too much sleep (over 8-9 hours) can be just as unhealthy as not enough.
- Consistently maintain regular bedtime and wake-up hours
- Avoid caffeine consumption (tea, cola, coffee, chocolate) within 4 hours to 8 hours of bedtime
- Exercise regularly and avoid intense physical activity 3 hours before bedtime
- Avoid daytime naps
- Avoid eating a meal 2 hours before bedtime (a light snack can help avoid hunger pangs and aid sleep)
- Avoid stressful or noisy distractions while sleeping (noisy clocks, bright lights, uncomfortable clothes or bedding)
- Avoid alcohol consumption 2 hours before bedtime, which can disturb sleep quality
- Create a relaxing bedtime routine (book, music, bath, relaxation technique)
- If you have difficulty relaxing at bedtime, then herbal relaxation aids such as valerian, passionflower, hops or lemon balm may be helpful
- Get out of bed if you don’t fall asleep within 15 minutes to 20 minutes, and return only if sleepy
- Use the bed for sex and sleep only (no TV, laptop computer, reading, etc)
By following these simple tips and improving your sleep hygiene you will be well on your way to sleeping right each night.
