Sleep Disorders: Tips for a Good Night's Sleep
There are many simple steps you can take to help you fall
asleep faster and stay asleep
. Here are some tips:
- Minimize noise with earplugs and minimize light with
window blinds, heavy curtains, or an eye mask.
- Do not turn on bright lights if you need to get up at
night. Use a small night-light instead.
- Avoid eating within two hours of bedtime. If you are
hungry, a glass of milk or a light snack is a good choice. Milk contains the
amino acid L-tryptophan, which has been shown in research to help people go to
- Avoid consuming protein at bedtime.
- Get aerobic
exercise during the day to reduce stress hormones, but
avoid anything too strenuous within three hours of bedtime. Regular exercise
may promote deeper sleep. Go to bed at a regular time and avoid napping late
in the afternoon. If you need to nap, take a brief nap for 10-15 minutes about
eight hours after you awake.
- Stop working at any task an hour before bedtime to calm
- At bedtime, keep your mind off worries or things that
upset you; avoid discussing emotional issues in bed.
- Consider having pets stay outside of your sleeping
area. Having a pet in bed with you may cause you to wake if you have allergies
or if the pet moves around on the bed.
- Make sure your bedroom is well ventilated and a
comfortable temperature (below 75F and above 54F).
- Keep your bedroom for sleeping.
- If you can't sleep or if you wake up in the middle of
the night, go into another room and read a book or watch television until you
- Learn a relaxation technique such as progressive muscle relaxation and
practice it in bed.