Making small changes to your daily routine can help you get the sleep you need.
Change what you do during the day.
- Exercise earlier in the day, not right before you go to bed.
- Stay away from drinks and foods with caffeine (like coffee, tea, soda, or chocolate) late in the day.
- If you have trouble sleeping at night, limit daytime naps to 20 minutes or less.
- If you drink alcohol, drink only in moderation. This means no more than 1 drink a day for women and no more than 2 drinks a day for men. Alcohol can keep you from sleeping soundly.
- Don’t eat a big meal close to bedtime.
- Quit smoking. The nicotine in cigarettes can make it harder for you to sleep.
Create a good sleep environment.
- Make sure your bedroom is dark. If there are street lights near your window, try putting up light-blocking curtains.
- Keep your bedroom quiet.
- Consider keeping electronic devices like TVs and computers out of the bedroom.
Set a bedtime routine.
- Go to bed at the same time every night.
- Get the same amount of sleep each night.
- Avoid eating, talking on the phone, reading, or watching TV in bed.
- Try not to lie in bed worrying about things. Check out these tips to help manage stress.
If you are still awake after staying in bed for more than 20 minutes, get up. Do something relaxing until you feel sleepy.
Check out these other tips on getting a good night’s sleep.
If you are concerned about your sleep, see a doctor.
Talk with a doctor or nurse if you have any of the following signs of a sleep disorder:
- Frequent, loud snoring
- Pauses in breathing during sleep
- Trouble waking up in the morning
- Pain or itchy feelings in your legs or arms at night that feel better when you move or massage the area
- Trouble staying awake during the day
Even if you aren’t aware of problems like these, talk with a doctor if you feel like you often have trouble sleeping.
Keep a sleep diary for a week and share it with your doctor. A doctor can suggest different sleep routines or medicines to treat sleep disorders. Talk with a doctor before trying over-the-counter sleep medicine.