Sleep Tips

It's important to make an overall commitment to healthy, restorative sleep. Here are some tips from the Better Sleep Council for maintaining a healthy sleep cycle and ensuring the best night's rest:

1. Make sleep a priority by keeping a consistent sleep (bedtime) and wake schedule, including weekends
   
2. Create a bedtime routine that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath.
   
3. Transform your bedroom into a haven of comfort. Create a room that is dark, quiet, comfortable and cool for the best possible sleep.
   
4. Evaluate your mattress and pillow to ensure proper comfort and support. If your mattress is five to seven years old, it may be time for a new one. In general, pillows should be replaced every year.
   
5. Keep work materials, computers and televisions out of the bedroom; it should be used for sleep and sex only.
   
6. Exercise regularly, but complete workouts at least two hours before bedtime.
   
7. If you sleep with a partner, your mattress should allow each of you enough space to move easily. Couples who've been sleeping on a "double" (full size) may think they have enough room, until they learn that each person has only as much sleeping space as a baby's crib!
   
8. Avoid nicotine (e.g., cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
   
9. Avoid caffeine and alcohol (e.g., coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
   
10. Finish eating at least two to three hours before bedtime

If you have sleep problems...
Use a sleep diary and talk to your doctor. Note what type of sleep problem is affecting your sleep or if you are sleepy when you wish to be awake and alert. Try these tips and record your sleep and sleep-related activities in a sleep diary. If problems continue, discuss the sleep diary with your doctor. There may be an underlying cause and you will want to be properly diagnosed. Your doctor will help treat the problem or may refer you to a sleep specialist.