Many people find it hard to fall asleep at night. Good sleep hygiene can help. Here are some suggestions.
Difficulty: Average
Time Required: Varies
Here's How:
- Set a regular time for going to bed and getting up.
- Give yourself ample time to sleep, usually about eight hours.
- Sleep in the same room and bed every night, if possible.
- Keep noisy disruptions like phones, TVs and radios out of the bedroom.
- Beds should be reserved for sleeping and sex.
- Don't eat a heavy meal within three hours of bedtime. Drink a glass of warm milk if you're hungry.
- Avoid alcoholic drinks, smoking and caffeine near bed time.
- Get some exercise earlier in the day.
- Try relaxation techniques or meditation.
- Keep night lighting to a minimum, especially in the bathroom.
- Avoid daytime naps.
- Bedrooms should be neither too warm or too cold.
- Develop a sleep ritual, a certain routine you do every night.
- Take a hot bath just before retiring.
Tips:
- Run a fan or play a tape of white noise to mask outside distractions.
- Don't watch the clock.
- If you can't sleep, get up and do something boring like housework or read a dull book.
