Bedroom Furniture

Much like good dental hygiene can improve your smile, good sleep hygiene can improve your sleep quality. To practice good sleep hygiene, try the following:

Keep a regular sleep schedule
Go to bed and get up at the same time every day, even on weekends. This consistent schedule helps your body learn when its time to sleep and when its time to be awake.

Plan a “winding-down” period before bed
Take some time to relax and wind down before going to bed. Develop a calming bedtime routine such as taking a warm bath, sipping warm milk, or listening to relaxing music.

Avoid stimulants before bed
Caffeinated beverages, nicotine and other stimulants can keep you from falling asleep. Avoid coffee, soda, tea and cigarettes later in the afternoon and evening.

Avoid alcohol before bed
Alcohol can help you fall asleep, but it can also keep you from staying asleep through the night. Alcohol may prevent you from reaching the deepest levels of sleep and can increase the number of times you wake up during the night. To avoid this problem, don’t drink alcohol too close to bedtime.

Exercise regularly
Regular exercise in the afternoon or early evening can help you sleep better at night. However, exercising too close to bedtime can actually interfere with sleep by increasing wakefulness. You may need a few hours after exercise before being able to fall asleep.

Make sure you’re not too full or too hungry
Going to bed on an extra full stomach can interfere with sleep, and so can hunger. Try to avoid having a big meal late in the evening, and if you find that you’re hungry around bedtime, consider having a light snack.

Design your bedroom for sleep
Make sure that your sleep environment is comfortable. Your bedroom should be dark, cool, and quiet. Your sleeping area should be comfortable. Make sure that your bed is associated with sleep – use your bed only for sleep, not for watching TV or balancing your checkbook.

If you find you can’t sleep…
If you’re lying in bed awake for more than 20 minutes, get up and do something relaxing. Don’t go back to bed until you’re sure you can fall asleep. And if you find that you have insomnia on a regular basis, talk to your doctor about it.