Improve Your Sleep

Here are some things that you can do to improve the quality of your sleep.

  • Keep a consistent sleep schedule. Go to bed and wake up at about the same time each day, even during the weekend.
  • Find ways to relax prior to bedtime. Listen to soft music, drink herbal tea (non-caffeinated) or meditate.
  • Don't ingest alcohol, nicotine or caffeine before going to bed. Nicotine and caffeine are stimulants. Alcohol may help you fall asleep, but interferes with deep sleep.
  • Don't eat a heavy meal within the last 2-3 hours before going to bed.
  • Keep your bedroom a comfortable, relaxing environment. Don't watch TV in bed, initiate a deep discussion or engage in a conflict in your bedroom.
  • Clear your mind of anxious or unpleasant thoughts before going to bed. Write down anything that is bothering you and leave it in another room.
  • Don't exercise late in the day. Exercise tends to drive up your metabolism and may interfere with sleep.
  • Take a hot bath before going to bed. This exercise can help lower your body temperature, which is correlated with the onset of sleep.