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Here are some tips that might help you get better-quality sleep and feel more rested
and alert during the day.
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Keep a regular bedtime and wake-up time. Stick to it, even on weekends. That will
help your body know when to feel alert and when to feel sleepy.
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Get enough sleep. Adults need at least 8 hours. Teens should get 9 1/2. Kids need
even more.
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Of course, your bed and pillow(s) should be comfortable. Different people have
different preferences.
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The room should not be too hot or too cold. (If your feet -- or other areas of
your body feel cold, wear socks or a comfortable cap.)
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Lighting, if any, should be very dim. (Light can shine through your eyelids
and send "wake-up" signals to your brain.) If you can’t get rid of the
light, try black curtains, aluminum foil over windowpanes, or sleep masks/eye
shades.
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If you don’t want complete silence, listen to a constant "white
noise." (Radios and T.V.s are very disruptive to sleep, even if you
believe they make you sleep better!) If you can’t get rid of noise, try ear
plugs.
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Don’t use stimulants (such as colas, chocolate, tea, coffee, nicotine, and some
medications) too close to bed time. Some of these can stay in your body up to 6
hours. Even if you don't think they bother you, scientists say they will
make your sleep worse.
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Exercise each day, but no strenuous exercise within 6 hours of bedtime.
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Avoid alcohol, which can cause night time awakenings, nightmares, and headaches.
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A light snack may help you fall asleep, but avoid heavy meals near bedtime.
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Try to avoid lying awake in bed. Only get into bed when you really feel as though
you will fall asleep. If you are awake in bed for 20 minutes, get up and do
something else until you feel tired.
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