R is for Rest

You can take steps to improve your sleep habits. First, make sure that you allow yourself enough time to sleep. With enough sleep each night, you may find that you're happier and more productive during the day.

Sleep often is the first thing that busy people squeeze out of their schedules when they are busy. Making time to sleep will help you protect your health and well-being now and in the future.

To improve your sleep habits, it also may help to:

• Go to bed and wake up at the same time every day. Have a set bedtime and a bedtime routine. 

• Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body clock's sleep–wake rhythm.

• Use the hour before bed for quiet time. Avoid strenuous exercise and bright artificial light, such as from a TV or computer screen. The light may signal the brain that it's time to be awake.

• Avoid heavy and/or large meals within a couple hours of bedtime. (Having a light snack is okay.) 

• Avoid caffeine (including caffeinated soda, coffee, tea, and chocolate). Caffeine is a stimulant. Stimulants cause your brain to be more awake and that can interfere with sleep. The effects of caffeine can last as long as 8 hours. So, a cup of coffee or a caffeinated soda in the late afternoon can make it hard for you to fall asleep at night.

• Spend time outside every day (when possible) and be physically active.

• Keep your bedroom quiet, cool, and dark (a dim night light is fine, if needed).

• Take a hot bath or use relaxation techniques before bed.

Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes. Napping in preschool-aged children is normal and promotes healthy growth and development.