dSleep Resources
Informative Links
The “Ultimate” Tips for Sleeping Better
The following are typically successful suggestions for obtaining a better night’s sleep. While each tip is beneficial there may be exceptions. This list is a general guideline for obtaining improved sleep and should be followed as best as possible. Sleep is most improved not by a adhering to a single tip alone, but rather by following many tips together; resulting in a change in lifestyle.
To illustrate the possibility of exceptions, there are people who do not or may not have to exercise explicitly to be able to obtain a “good” and sufficient nights sleep, due to their already active lifestyle or rigorous job. However, for most people, it is beneficial to regularly exercise each day.
1. Establish and maintain a regular sleep schedule. Consistently follow a regular routine of preparing for bed, a regular bedtime, and regular arising time seven days a week, both at home and when traveling. If your sleep is interrupted, still get up at the same time so as not to ruin the next night’s sleep rhythm.2. Avoid caffeine, tobacco/nicotine, and alcohol, especially in the evening. Caffeine and nicotine will delay your sleep, and alcohol may interrupt your sleep later in the night.
3. Exercise regularly (daily) and in moderate amounts, preferably in the morning or afternoon (about 3-5hrs before bed time). Avoid vigorous exercise in the evening and just before bed.
4. Create an optimal and comfortable sleeping environment (i.e. supportive mattress, soft pillow, well-ventilated, cool but not cold 60-65 F, relatively soundproof, dark). Eyeshades, window blinds, or earplugs can be used to help block noise and unwanted light. Minimize distractions. (i.e. Move/keep your clock out of view, and have your pet sleep somewhere else.)
5. Relax and unwind with calming activities for an hour prior to sleeping (i.e. warm hot bath, light reading, music). Avoid worrisome thinking and stress when trying to sleep (i.e. relaxation exercises).
6. Avoid spicy foods and heavy eating in the evening (i.e. large meals, large quantities of liquids). Try eating a light snack, drinking herbal tea, or warm milk, and don’t go to bed with hunger pangs.
7. Reserve your bedroom and bed for sleeping only. Limit your time in bed (i.e. don’t study, watch TV, eat, or read in bed).
8. Don’t take naps during the day or evening. If sleepiness becomes overwhelming, limit naps to 30 min or less before 3 P.M.
9. Avoid lying awake in bed for long periods of time. If you’re unable to sleep after 30 min, get out of bed, but stay quiet and relaxed, then try to sleep again. Don’t allow yourself to fall asleep outside of your bedroom.
10. Make sleep a priority. Determine and obtain your optimal nightly amount of sleep (about 7-9 hours). Get as much sleep as you need, and make up for lost sleep. Only sleep when you are sleepy.
11. Address the sleeping problems of your partner – (tossing, turning, snoring, sleep talking, periodically getting up throughout the night)
12. Keep mentally stimulated throughout the day and eat a proper diet.
13. Be cautious of over-the-counter sleeping pills. Side effects such as daytime drowsiness may result.