Sleep is an essential part of a healthy lifestyle. Even if you can't get an optimal amount of sleep every night, there are lots of simple things you can do throughout the day and before bed to ensure a better night's sleep.
- Get up at the same time each morning. Even if you fall asleep very late, you should still get up at the same time each morning.
- Go to bed only when you feel tired.
- Develop relaxing pre-sleep rituals such as reading, taking a bath, brushing your teeth, letting the cat out, etc.
- Use the bed only for sleep and sexual activity.
- To avoid “Sunday night insomnia, Monday morning blues,” don’t stay up late on weekends and then sleep in.
- Avoid caffeine and alcohol within six hours of bedtime.
- Don’t smoke at bedtime.
- Hunger may disturb sleep, so you might try a light snack before bed.
- Exercise regularly. Get vigorous exercise such as jogging either in the morning or afternoon. Get mild exercise, such as walking, two to three hours before bedtime.