Set the Stage for a Good Night’s Sleep

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1 Keep a regular schedule.

As much as possible, try to go to bed each night and wake up each morning at about the same time, including on weekends. This reinforces your body’s internal clock.

2 Establish a relaxing bedtime routine.

You might try a hot bath, soothing music, or reading a book – something that prepares your body and mind for sleep. What you don’t want to do is work, pay bills, or engage in other activities that may induce stress or anxiety.

3 Create a restful environment.

Your bedroom should be dark, cool and quiet to help induce sleep. If there are noises you can’t control (like a partner’s snoring), try ear plugs or a machine that makes “white noise” to block it out.

4 Limit bedroom activities.

Experts advise you use your bedroom only for sleep and sex. That means no television, computer, work, or other items or activities that are not compatible with sleep. Even a bedside clock can cause stress when you’re lying awake. If so, move it out of sight.

5 Avoid caffeine before bedtime.

Some people claim caffeine doesn’t affect them, but if you’re having trouble sleeping, this could be the culprit. Caffeine is a stimulant that causes you to stay alert for hours, so it should not be consumed within six to eight hours before going to sleep.

6 Avoid alcohol before bedtime.

Alcohol might make us tired, but it doesn’t lead to a good night’s sleep. In fact, alcohol in your system can disrupt your sleep and cause you to wake up in the middle of the night.

7 Avoid nicotine near bedtime.

Nicotine is also a stimulant that makes it hard to fall asleep. An addicted smoker may also wake up during the night from the effects of nicotine withdrawal. Poor quality of sleep is one more good reason to give up smoking!

8 Don’t eat or drink close to bedtime.

Food in your stomach may cause discomfort – or even heartburn – when you’re trying to go to sleep. And liquids in your system might make you wake up to go to the bathroom. So give your body a couple of hours to digest and you’ll sleep more deeply.

9 Exercise regularly.

A regular exercise routine promotes healthy sleep. However, it’s best not to exercise right before bedtime. Exercise gives you energy and raises your body temperature, so you need a few hours to settle down and return to a normal temperature that’s best for sleeping.

10 Sleep in a comfortable bed.

You need a comfortable, supportive mattress and comfortable pillows. If you have allergies, you also need to take steps to control allergens in your sleep environment so you can breathe easily.

If you still can’t seem to get a good night’s sleep, see your doctor for a diagnosis and possible treatment.