What can you do to overcome sleep problems?
- Limit Caffeine. Coffee should be limited to 2 cups/day. Avoid coffee after lunch.
- If you smoke, try to quit.
- Exercise during the day is great for sleep, as well as your heart. Time your exercise so that you finish at least 6 hours before bedtime.
- Limit food intake before bed.
- Limit use of electronic devices and television before bedtime. Turn off screens at least 30 minutes before turning in for the night. Turn off the tv during your sleep time.
- Avoid alcohol 4-6 hours before bedtime.
- Make your sleep environment comfortable, dark, quiet, and adjust the temperature to your liking. Block out noise with earplugs or white noise, and light with blackout shades.
- Establish healthy routines.
Healthy Sleep Routines
- Get up at the same time every day, even on the weekends. Try to have a regular bedtime, but do not go to bed until sleepy.
- Avoid napping. If you must nap, limit naps to 1 hour. Do not nap after 3pm.
- Use bed for only sleep, sex, or recovering from illness.
- Keep regular schedules for your daily activities (meals, work schedule, etc.)
- Try relaxing activities at night, such as a warm bath or light reading.
- Consider the use of music or other regular activities.
- Try to address worries or get things off your chest during the day, so you are less likely to think about them at bedtime.