Tips for Better Sleep

Before reaching for an over-the-counter sleep aid, try these natural tips from the Better Sleep Council to help you get a good night’s sleep.
  • Keep regular hours
    Try to go to bed at the same time each night and wake up at the same time each morning, even on weekends.
  • Develop a sleep ritual
    Whether it is to take a hot bath, have a cup of herbal tea, or read a book, doing the same things each night just before bed cues your body to settle down for the night.
  • Exercise regularly
    This can help to relieve tension. But be careful not to exercise too close to bedtime or you may have a hard time falling asleep.
  • Cut down on stimulants
    Consuming stimulants, such as caffeine, in the evening interferes with falling asleep and prevents deep sleep. Instead, have a cup of herbal tea, which is noncaffeinated, before bed.
  • Don’t smoke tabacco
    Smokers tend to take longer to fall asleep, awaken more often, and experience disrupted, fragmented sleep.
  • Drink alcohol in moderation
    You may fall asleep faster, but drinking alcohol shortly before bedtime interrupts and fragments sleep, leading to poor quality sleep.
  • Unwind early in the evening
    Deal with worries and distractions several hours before going to bed. Make a list of things you need to do tomorrow, so you won’t think about them all night. Try relaxation exercises, like slow rhythmic breathing, once in bed.
  • Sleep on a comfortable, supportive mattress and foundation
    It’s difficult to get deep, restful sleep on a bed that’s too small, too soft, or too hard.
  • Create a restful sleep environment
    A dark, quiet room is more conducive to sleep. Sudden, loud noises or bright lights can disrupt sleep. A room that is too hot or too cold can disturb sleep as well. The ideal bedroom temperature is between 60 and 65 degrees Fahrenheit.
  • Make sleep a priority
    Say “yes” to sleep even when you’re tempted to stay up late. You’ll feel healthier, refreshed, and ready to take on the day.
  • Restrict the number of activities you do in bed
    Your bed should not become a place for watching TV, eating food, or doing work. It should be a place to sleep and perhaps, if you’re not alone, one other activity.