- Go to sleep and wake up at the same time every day.
- Establish a relaxing bedtime routine such as soaking in a hot bath, reading a book, or listening to soothing music.
- Make sure your bedroom is dark, quiet, comfortable and cool.
- Sleep on a comfortable mattress and pillow.
- Use your bedroom only for sleep; don’t watch TV or use your laptop in bed.
- Finish eating at least 2-3 hours before your regular bedtime.
- Exercise regularly. It is best to complete your workout at least 3 hours before bedtime.
- Avoid caffeine, coffee, tea, soft drinks, and chocolate within 6-8 hours of going to bed.
- Avoid nicotine, cigarettes, tobacco products. Used close to bedtime, they can lead to poor sleep.
- Avoid alcohol close to bedtime.
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