Feature Archive

10 Tips to Get Better Sleep

Set yourself up to get a good night's sleep.

By Michael Breus
WebMD Feature

Reviewed By Charlotte Grayson

We all have trouble sleeping from time to time. But you can make it easier to get a good night's sleep every night with these simple steps.

  1. Cut caffeine. Simply put, caffeine can keep you awake. It can stay in your body longer than you might think -- up to about 14 hours. So if you drink a cup of coffee at noon and are still awake at midnight, that might be the reason. Cutting out caffeine at least four to six hours before bedtime can help you fall asleep easier. If you have already had too much caffeine, try eating some carbohydrates like bread or crackers to help reduce the effects.

  2. Drink alcohol in moderation. Alcohol may initially help you fall asleep, but as your body clears it from your system, it can also cause symptoms that disturb sleep, like nightmares, sweats, and headache. Drink one glass of water for every alcoholic beverage consumed to try to reduce these symptoms.

  3. Relax before bedtime. Stress not only makes you miserable, it wreaks havoc on your sleep. Develop some kind of pre-sleep ritual to break the connection between all the day's stress and bedtime. These rituals can be as short as 10 minutes or as long as an hour.

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