How can I get better sleep?
You can take steps to improve your sleep habits. First, make sure that you allow yourself enough time to sleep. With enough sleep each night, you may find that you're happier and more productive during the day.
To improve your sleep habits, it also may help to
- Go to bed and wake up at the same time every day
- Avoid caffeine, especially in the afternoon and evening
- Avoid nicotine
- Exercise regularly, but don't exercise too late in the day
- Avoid alcoholic drinks before bed
- Avoid large meals and beverages late at night
- Don't take a nap after 3 p.m.
- Relax before bed, for example by taking a bath, reading or listening to relaxing music
- Keep the temperature in your bedroom cool
- Get rid of distractions such as noises, bright lights, and a TV or computer in the bedroom. Also, don't be tempted to go on your phone or tablet just before bed.
- Get enough sunlight exposure during the day
- Don't lie in bed awake; if you can't sleep for 20 minutes, get up and do something relaxing
- See a doctor if you have continued trouble sleeping. You may have a sleep disorder, such as insomnia or sleep apnea. In some cases, your doctor may suggest trying over-the-counter or prescription sleep aid. In other cases, your doctor may want you to do a sleep study, to help diagnose the problem.
If you are a shift worker, it can be even harder to get a good sleep. You may also want to
- Take naps and increase the amount of time available for sleep
- Keep the lights bright at work
- Limit shift changes so your body clock can adjust
- Limit caffeine use to the first part of your shift
- Remove sound and light distractions in your bedroom during daytime sleep (for example, use light-blocking curtains)
