Getting Better Sleep
Tips to help ensure a good night's rest
Sleep Only as Much as You Need
Sleep only as much as you need. Eight hours per day is recommended for adults to feel refreshed and healthy.
Keep a Sleep Routine
It's best to get up at the same time and go to bed at the same time, even on weekends. This reinforces your body's internal time clock and leads to a reliable sleep onset time.
Keep a Quiet Room
Keep your room quiet during sleep. Ear plugs and white noise machines may help those who must sleep with noise.
Limit Screen Time and Bright Light Exposure
It is recommended to turn off phone, TV and other electronic devices two hours before bedtime. The light from these devices can prevent you from sleeping.
Make Your Sleep Environment Cool
Warm room temperatures can disturb your sleep. A cool sleep environment seems to be best for a good night's sleep.
Avoid Hunger Before Bedtime
Your sleep may be disturbed if you are hungry; a very light snack at bedtime may be slightly beneficial to your sleep.
Caffeine consumed during in the hours before your bedtime will disturb your sleep, even if you feel it does not.
Alcohol sometimes helps people fall asleep more quickly, however your sleep is often poor quality.
Smoking and the long-term use of tobacco disturbs your sleep.
Do Something Else if Unable to Fall Asleep in 20 minutes
If you find yourself unable to fall asleep after 20 minutes, try turning on the light and doing something quiet and different, like reading a book.