Tips for better daytime habits
- Do not nap during the day. If you are having trouble sleeping at night, try not to nap during
the day - you will throw off your body clock and make it even more difficult to sleep at night. If you are feeling especially
tired, and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day.
- Limit caffeine and alcohol. Avoid drinking caffeinated or alcoholic beverages for several
hours before bedtime. Although alcohol may initially act as a sedative, it can interrupt normal sleep patterns.
- Don't smoke. Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep.
Many over-the-counter and prescription drugs disrupt sleep.
- Expose yourself to bright light/sunlight soon after awakening. This will help to regulate
your body's natural biological clock. Likewise, try to keep your bedroom dark while you are sleeping so that the light will
not interfere with your rest.
- Exercise early in the day. Twenty to thirty minutes of exercise every day can help you sleep,
but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may
make falling asleep more difficult.
- Check your iron level. Iron deficient women tend to have more problems sleeping, so if your
blood is iron poor, a supplement might help your health and your ability to sleep.
Tips for a better sleep environment
- Make sure your bed is large enough, and comfortable. If you are disturbed by a restless
bedmate, switch to a queen- or king-size bed. Test different types of mattresses. Try therapeutic shaped foam pillows that
cradle your neck or extra pillows that help you sleep on your side. Get comfortable cotton sheets.
- Make your bedroom primarily a place for sleeping. It is not a good idea to use your bed
for paying bills, doing work, etc. Help your body recognize that this is a place for rest or intimacy.
- Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated and the
temperature consistent. And try to keep it quiet. You could use a fan or a "white noise" machine to help block outside noises.
- Hide your clock. A big, illuminated digital clock may cause you to focus on the time and
make you feel stressed and anxious. Place your clock so you can't see the time when you are in bed.
Tips for a better pre-sleep ritual
- Keep a regular schedule. Try to go to bed and wake up at the same time everyday, even on
the weekends. Keeping a regular schedule will help your body expect sleep at the same time each day. Don’t oversleep
to make up for a poor night’s sleep – doing that for even a couple of days can reset your body clock and make
it hard for you to get to sleep at night.
- Incorporate bedtime rituals. Listening to soft music, sipping a cup of herbal tea, etc.,
cues your body that it's time to slow down and begin to prepare for sleep.
- Relax for a while before going to bed. Spending quiet time can make falling asleep easier.
This may include meditation, relaxation and/or breathing exercises, or taking a warm bath. Try listening to recorded relaxation
or guided imagery programs.
- Don’t eat a large, heavy meal before bed. This can cause indigestion and interfere
with your normal sleep cycle. Drinking too much fluid before bed can cause you to get up to urinate. Try to eat your dinner
at least two hours before bedtime.
- Bedtime snacks can help. An amino acid called tryptophan, found in milk, turkey, and peanuts,
helps the brain produce serotonin, a chemical that helps you relax. Try drinking warm milk or eating a slice of toast with
peanut butter or a bowl of cereal before bedtime. Plus, the warmth of the food may temporarily increase your body temperature
and the subsequent drop may hasten sleep.
- Jot down all of your concerns and worries. Anxiety excites the nervous system, so your brain
sends messages to the adrenal glands, making you more alert. Write down your worries and possible solutions before you go
to bed, so you don't need to ruminate in the middle of the night. A journal or "to do" list may be very helpful in letting
you put away these concerns until the next day when you are fresh.
- Go to sleep when you are sleepy. When you feel tired, go to bed.
- Avoid "over-the-counter" sleep aids, and make sure that your prescribed medications do not
cause insomnia. There is little evidence that supplements and other over-the-counter "sleep aids" are effective. In some cases,
there are safety concerns. Antihistamine sleep aids, in particular, have a long duration of action and can cause daytime drowsiness.
Always talk to your doctor or healthcare practitioner about your concerns!