How to Get a Good Night’s Sleep

Tips to fall asleep fast and wake up refreshed

For your body to function properly, you need an appropriate amount of sleep. During sleep, your body rejuvenates itself. Without it, your memory and ability to carry out the simplest of daily functions is affected. While it’s normal for people to have trouble sleeping on occasion, there are things you can do to ensure you get a good night’s sleep on a regular basis.

• Maintain a regular sleep/wake time every day
• Make sure your bed and bedroom temperature are comfortable
• Do not watch TV or listen to the radio while in bed
• Make your bedroom as dark as possible
• Avoid alcohol, nicotine and caffeine at least four hours before sleep
• Drink little or no liquids after dinner
• Use your bedroom for sleep and sex only
• Do not exercise at least two hours before bedtime
• Review medications with your physician (more than 100 commonly prescribed medications interfere with sleep)
• If you need to nap, limit it to one thirty-minute nap per day
• Expose yourself to natural light when you first wake up
• Set aside a “worry time” early in the evening so your mind isn’t racing when you go to bed
• Stop work at least 30 minutes before bedtime and do something relaxing
• Medication to help you sleep are typically used only for 2-4 weeks
• Try behavioral techniques, like relaxation training, before going to bed

If you can’t fall asleep within 30 minutes, get out of bed and leave the bedroom. Do something quiet and relaxing until sleepiness returns

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