Tips for a Better Night's Sleep

Patients with sleep problems can follow some simple guidelines for a better night's sleep.

DO:

• Maintain a regular time to go to bed and wake up every day. Sleep for a consistent number of hours, but not more. Excessively long periods of sleep often result in fragmented and shallow sleep.
• Create a comfortable, quiet, clean and dark place for sleeping. Your bed and the temperature of your bedroom should be comfortable.
• Establish a regular pattern of relaxing behaviors, such as reading, for 10 minutes to an hour before bedtime.
• Use the bed for sleeping or relaxing only. For example, don't bring your laptop to bed to finish a pressing assignment before trying to fall asleep.
• Exercise on a regular basis but not immediately before bedtime.

DON'T:

• Don't nap during the day or evening.
• Don't eat heavy meals or drink large amounts of liquid before bedtime. If you are hungry, a light snack or glass of milk may help you sleep.
• Don't drink caffeine in the evening.
• Don't smoke. Chronic tobacco use disturbs sleep.
• Don't dwell on intense thoughts or feelings before bedtime.
• Don't lie awake in bed for long periods. If you're not asleep within 20 to 30 minutes, get up and read or watch TV until you feel sleepy.
• Don't rely on sleeping pills for extended periods. Long-term use is ineffective for most insomniacs.
• Don't use alcohol to help you fall asleep. Alcohol may cause a fragmented night's sleep, causing you to wake up during the night.