The following tips may be able to help you get to sleep and stay asleep long enough to achieve some much-needed rest.
Stick to a regular schedule throughout the day:
Watch what you eat and drink late in the day:
- Go to bed and get up at the same time each day — even on weekends and days off work
Don’t sleep in, even if you didn’t sleep well
Keep a regular eating, exercise and medication schedule
Avoid naps, especially after 3 p.m.
Make your bedroom a room for sleep:
- Don’t consume alcohol or caffeine within six hours of going to bed
Don’t use nicotine during the evening or night
Eat a light snack before bed so that you don’t go to bed hungry. Avoid large meals close to bed-time
- Use your bedroom just for sleep. Use another room to watch television, read, and do other activities.
Don’t fall asleep in a room other than your bedroom.
Make sure your bedroom is quiet, dark, and at a comfortable temperature.
Make sure your bed and pillows are comfortable.
For more general sleep tips, see the following resource: Intermountain Fact Sheet on Sleep Habits