Tips for Improving Sleep
Tips for Improving Sleep
• Go to bed and get up at the same time every day
• Do not try to force yourself to sleep. If you can't sleep, get out of bed and try again later.
• Try to determine how many hours you need to sleep, and stay in bed no longer than that.
• Avoid afternoon naps
• Have coffee, tea, and other foods that have caffeine only in the morning
• Avoid alcohol in the late afternoon, evening, and bedtime
• Keep your bedroom dark, cool, quiet, and free of reminders of work or other things that cause you stress
• Keep electronic devices out of the bedroom
• Turn the clock away from the bed
• Exercise every day, but not right before bed
• Try to get lots of light exposure during the day, and limit light exposure later at night. Blue light from screens at night is particularly disruptive of sleep.
• Consider developing a calming bedtime routine
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