Tips

This page has some tips and suggestions for improving your sleep.

Although all the ideas below work well for me, remember that different things work for different people at different times. Only try what you feel comfortable with and try not to put too much pressure on yourself. If something isn't working for you or doesn't feel possible right now, you can try something else or come back to it another time :)

3 Main tips

1.Stick to a sleep schedule

Set aside no more than eight hours for sleep. The suggested amount of sleep for a healthy adult is around seven hours. Most people don't need more than eight hours in bed to be well rested.

Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.

If you don't fall asleep within about half an hour, leave your bed and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.

2. Pay attention to what you eat and drink

Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

3. a restful environmrnt

Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

Some other tips

Physical Activity

Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.

Spending time outside every day might be helpful, too.

Limit Daytime Naps

Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.

However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.

Listen to Bedtime Stories

Not just for kids!

Check out Jonny Benjamin's video about how mental health affects his sleep and how he has learned to manage it.

Page updated

Google Sites

Report abuse