There are some habits that can stop you from sleeping well, and others which may help you sleep better. You may hear people call this advice “good sleep hygiene.” Some research shows that following this advice can help some people sleep better.
- Do some exercise during the day, but not right before you go to sleep.
- Avoid eating a large meal just before you go to bed.
- Avoid tobacco and drinks that contain caffeine or alcohol for a few hours before bedtime. (Alcohol can help you get to sleep, but it may cause you to wake up later and stop you from getting back to sleep.)
- If you find you need to go to the bathroom in the night and can’t get back to sleep afterward, try to avoid drinking any fluids for a couple of hours before bedtime.
- Only go to bed when you feel sleepy, and not just because you think it’s time for bed.
- Use the bedroom just for sleeping and having sex. Don’t use it to read, watch television, eat or work.
- Try to keep your room cool and quiet.
- If you can’t sleep after about 15 or 20 minutes, then get up and go to another room. Try reading with a fairly dim light. Don’t watch television, as this gives off bright light, which may stimulate you rather than help you relax. Only go back to bed when you feel sleepy.
- Get up at the same time every morning, whether you feel rested or not.
- Try not to nap during the day. But if you feel very tired, nap for no longer than 30 minutes in the afternoon.
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