Sleep - Tips for Good Sleep

You can take steps to improve your sleep habits. First, make sure that you give yourself enough time to sleep. With enough sleep each night, you may find that you're happier and more productive during the day.

To improve your sleep habits, it also may help to:

  • Make your bedroom sleep friendly. Sleep in a cool, quiet, dark place. Avoid watching TV or looking at electronic devices, as the light from these sources can disrupt your sleep-wake cycle.
  • Go to sleep and wake up around the same time each day, even on the weekends. If you can, avoid night shifts, a schedule that changes, or other things that may disrupt your sleep schedule. This can be challenging for new parents or shift workers. Learn more tips to help you get good-quality sleep and prevent problems over time.
  • Avoid caffeine, nicotine, and alcohol close to your bedtime. Although alcohol can make it easier to fall asleep, it can cause you to have a sleep that tends to be lighter than normal. This makes it more likely that you will wake up during the night.
  • Get regular physical activity during the daytime (at least 5 to 6 hours before going to bed). Exercising close to bedtime can make it harder to fall asleep.
  • Avoid naps, especially in the afternoon. This may help you sleep longer at night.
  • Eat meals on a regular schedule and avoid late-night dinners.
  • Limit how much fluids you drink close to bedtime. This may help you sleep longer without having to use the bathroom.
  • Learn new ways to manage stress. Follow a routine that helps you wind down and relax before bed. For example, read a book, listen to soothing music, or take a hot bath. Your healthcare provider may also recommend other ways to relax, including massage therapy, meditation, or yoga. 
  • Talk to your healthcare provider about over-the-counter and prescription medicines that may be disrupting your sleep (for example, some cold and allergy medicines).

Source: National Heart, Lung & Blood Institute
Last updated : 5/10/2023

Sleep - Tips for Good Sleep originally published by National Heart, Lung & Blood Institute