How to Get a Good Night's Sleep

As mentioned earlier it can be difficult to get a good night’s rest and feel your best from day to day. Here are some common effective tips to help you get a good night’s sleep.

Keep to a sleep schedule. Make an effort to go to bed and get up at the same time each day. Altering your sleeping pattern can make it hard to adjust to a regular routine. Sleeping in on the weekends can make it more difficult waking up early Monday morning.
Avoid caffeine and nicotine. The lingering effects of caffeine can take as long as 8 hours to wear off. Products such as coffee, tea, cola, chocolate, and pain medication can all contain caffeine and should not be consumed before bed or late in the afternoon. Nicotine is also a stimulant, often causing smokers to sleep lightly. Nicotine withdrawal also causes smokers to wake up early in the morning.
Exercise at the right time. Exercise is essential for living a healthy lifestyle and for getting a good night’s rest. However, if you exercise 5 to 6 hours before bedtime you may have difficulty sleeping.
Don’t drink alcohol before bed. Many people have what is called a “night cap” right before going to bed thinking it will help them sleep, but alcohol robs you of deep sleep and REM sleep, keeping you in the lighter stages of sleep. People who drink alcohol before bed often wake in the middle of the night when the effects wear off.
Avoid large meals and drinks late at night. Having a light snack is okay later in the evening but having a large meal can cause indigestion, which interferes with sleep. If you drink to much fluids at night you may have to make frequent trips to the bathroom.
Taking late naps can disrupt sleep. Taking naps after 3pm can interfere with falling asleep and getting a good night’s rest.
Relax before going to bed. Leave time before bed to unwind and relax. Doing a relaxing activity such as reading, taking a warm bath, or listening to music should be part of your bedtime routine.

Have a good sleeping environment. Get rid of things that might distract you from sleep. Noises, bright lights, an uncomfortable bed, or warm temperatures can all interfere with getting the rest your body needs.
Don’t lie in bed awake. If you find yourself unable to sleep after laying in bed for 20 minutes get up and do some relaxing activity until you feel tired. The anxiety of not being able to sleep can make it even harder to sleep.
Get out in the sun. Getting the right sunlight exposure is key to regulating daily sleep patterns. The goal should be to get out in the natural sunlight at least 30 minutes each day.
If all else fails and you can’t get the sleep your body needs consult with your doctor.

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References: US Department of Health and Human Services