- Keep a routine sleep schedule. Get to bed and get up at about the same time each and every day, so body is programmed to sleep better.
- Make your bedroom a peaceful sleeping environment. Keep your bedroom for rest and sleep only. Control the temperature at a comfortable level. It should be as quiet and dark as possible.
- Make sure your bed is supportive and comfortable. Studies have shown that a mattress that relieves pressure points will give you more deep sleep.
- Sleep on your side if you have mild sleep apnea. Many practitioners recommend adding a side sleeping pillow to make the sleep apnea sufferer more comfortable.
- In the evening, eliminate or at least reduce your intake of stimulants such as caffeine in tea or coffee. They interfere with falling asleep and prevent deep sleep. Have a warm dairy drink or herbal tea instead.
- Don’t smoke. Nicotine is a stimulant also. People who smoke have more trouble getting to sleep and staying asleep.
- Don’t eat or drink too much, especially late at night. Big consumption just before bedtime can play havoc with sleep patterns, aggravating sleep disorders.
- Alcohol may help you fall asleep initially, but you will sleep poorly later in the night.
- Exercise regularly. It can help relieve the day’s stresses and strains. But don’t workout too close to bedtime or it may keep you awake!
- Relax before bedtime. Take a warm bath, listen to some quiet music or do some yoga – all help to relax both the mind and body. Relaxation tapes or CD’s can also help you sleep.
- Deal with worries or a heavy workload by making lists of things to be tackled the next day. Keep the paper on the night stand so that if other things come to mind, you can jot them down and quickly go back to sleep.
- If you just can’t sleep, don’t worry about it. Try breathing deeply and regularly, clearing your mind. If that doesn’t work, get up and do something relaxing until you feel sleepy – then go back to bed.
