10 TIPS FOR IMPROVING YOUR SLEEP
- Get up and go to bed at the same time every day.
- Make sure your bedroom is quiet and comfortable.
- Use your bed only for sleeping.
- Develop a pre-sleep routine.
- If you aren’t asleep within 20 minutes, get up and do something boring until you feel sleepy.
- If you are going to nap, make it less than an hour and before 3 p.m.
- Avoid exercising during the four hours before bed.
- Avoid caffeine, nicotine, and alcohol 4-6 hours before bed.
- Learn relaxation and breathing exercises.
- Take a hot bath or shower 90 minutes before bed.
LEARN MORE ABOUT SLEEP
The Necessity of Sleep
National Sleep Foundation
20 Tips for Better Sleep