Tips for Better Sleep

• Keep a regular sleep-wake cycle. Try to go to bed and wake up at the same time every day.
• Avoid caffeine, alcohol, and nicotine in the four to six hours before bedtime.
• Don't exercise within two hours of bedtime. Exercising five or six hours before bedtime may help you sleep more soundly.
• Don't eat large meals within two hours of bedtime.
• Don't nap later than 3 p.m.
• Sleep in a dark, quiet room with a comfortable temperature.
• If you can't fall asleep within 20 minutes, do a quiet activity somewhere else and return to bed when you're sleepy.
• Wind down in the 30 minutes before bedtime with a relaxing pre-sleep ritual such as a warm bath, soft music, or reading.