Adjustments for Better Sleep
- Adjust your schedule so you get go to bed and get up at the same time every day. Regulating your biological clock is important for sleep cycles.
- Create a “wind down” routine. Don’t work right up until bedtime. Try writing out a list of things that are worrying or stressing you, so you don’t have to think about them until tomorrow.
- Banish the TV or video games to another room.
If you don’t fall asleep within 20 minutes try getting up and reading until you feel sleepy.
- Don’t drink caffeinated beverages or alcohol close to bedtime.
Exercise well before bedtime—strenuous exercise right before bed can keep you awake.
- Take a hot bath.
- Meditate before bedtime.
- Don’t stare at the clock—it will just make it worse!
- Don’t eat in bed.
- Don’t discuss emotional issues in bed.
- Minimize the light, noise and temperature changes in your bedroom.
- Avoid naps.