Getting enough sleep is key to your health, safety, performance at school and work, and overall quality of life. Our busy lives can make it challenging to sleep well, so here are some tips to find a good balance.
What you can do
- Try to go to bed and get up at the same time each day, including weekends.
- If you’re unable to fall asleep, don’t stay in bed. Get up and do something relaxing, then try to sleep again when you start to feel drowsy, but work toward establishing a regular bedtime.
- Do not take naps.
- Avoid alcohol within 2 hours of bedtime.
- Avoid caffeine and nicotine within 4 to 6 hours of bedtime; they’re both stimulants.
- Get regular moderate exercise, but avoid strenuous exercise/activity (other than sex) within 3 hours of bedtime.
- Ensure your sleep environment is conducive to sleep— quiet, dark and comfortably cool or warm.
- Avoid eating a heavy meal close to bedtime, but don’t go to bed hungry — try a light carbohydrate snack, such as milk and soda crackers.
- Develop a relaxing bedtime routine — reading, listening to music, meditation — something that tells your body you’re getting ready to sleep.