Sleep Tips 1 - Try to go to bed and get up in the morning around the same time each day, including weekends. If you maintain a schedule, this will help to maintain a sleep-wake cycle and may better help you fall asleep when the time comes.

Sleep Tips 2 - Try not to eat or drink large amounts before bed, as eating before bed time can cause heartburn in the middle of the night, and too much liquid can cause you to wake up and have to go to the bathroom.

Sleep Tips 3 - Avoid caffeine consumption or smoking in the evening. Caffeine and nicotine are stimulants, and they will help keep you awake. If you are a smoker, and you experience withdrawal symptoms in the middle of the night, remember that smoking in bed is dangerous!

Sleep Tips 4 - Try to avoid alcohol before sleeping. Though alcohol is a depressant, it will actually disrupt your sleep cycle.

Sleep Tips 5 - Although you may feel refreshed by taking a nap during the day, try to avoid this, as it will steal time from your night-time sleep. If you feel you have to take a nap, limit it to thirty minutes or so in the middle of the afternoon.

Sleep Tips 6 - If you work nights, when you sleep during the day keep your window coverings closed. Sunlight works to adjust your body's internal clock, and it may interrupt your sleep otherwise.

Sleep Tips 7 - If you exercise regularly, do not exercise less than three hours before your regular bedtime. While physical activity may be a good idea to wear you out, exercise too soon before bedtime may actually help to keep you awake.

Sleep Tips 8 - As bedtime draws near, avoid bright light. If you have dimmer switches in your house, use them to lower lighting levels.

Sleep Tips 9 - Try to avoid watching TV or reading to help you get to sleep. If you feel you must watch TV, make sure you are not watching the news, which may cause stress or anxiety, or anything that may be too stimulating, such as an action-adventure movie. The same goes for reading - make sure your reading material will not overstimulate you. If you are a reader, make sure that you use a lower-wattage light bulb.

Sleep Tips 10 - You may wish to turn your alarm clock in a direction so that it does not face you. If you wake up in the middle of the night, looking at the clock can cause anxiety, and you may also find that it is not worth the effort to turn the clock around and look at it.

Links
The National Sleep Foundation

Sleep for Kids

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