What can I do to improve my sleep?

Quality sleep plays a very important role in your happiness, health and wellness. Unfortunately, for an increasing number of people, a good night's sleep does not come so easily. A bad night's sleep may be caused by simple lifestyle factors, some of which can be easily altered for a more restful sleep. Try these sleep tips and record the tips you used in a sleep journal (notebook), including when you go to sleep, when you wake up and the quality of your sleep.

If you've suffered from poor sleep for years, or you've tried the tips below and your sleep issues continue, you should seek help immediately. Ongoing sleep problems may indicate a more serious condition that requires treatment from a doctor.

Sleep tips:

  • Maintain a regular bedtime and wake time schedule, including weekends.

  • Establish a relaxing bedtime routine such as listening to peaceful music, relaxation exercises or reading a book.

  • Keep your bedroom dark, quiet and a little cooler.

  • Get rid of the TV and computer; only use your bedroom for sleeping.

  • Sleep on a comfortable mattress and pillow.

  • Finish eating at least two to three hours before your regular bedtime.

  • Exercise regularly; it is best to complete your workout at least a few hours before bedtime.

  • Try to shorten or eliminate your naps; any naps should be less than 30 minutes and happen before 2:00 p.m.

  • Avoid all forms of caffeine (e.g. coffee, tea, soda, chocolate) six to eight hours before bedtime.

  • Avoid consuming alcohol and nicotine close to bedtime.

  • Check with your doctor before using over-the-counter medications that may help you fall asleep, since they may cause side effects.

Download Secrets to Sleeping Well, which includes the above list and space to record your sleep patterns.

Sleep Care

Are you or your loved one living with restless, sleepless nights? CareicaHealth's experts can help you wake up your life.