Good Sleep Habits:

Here are 10 things to help you get a good night's sleep.

1. Have and stick to a regular bedtime and wake up schedule
   • Try to go to bed and get up about the same time each night and morning.
     
     

2. Make sure the time that you set for your bedtime, is a time in which you are sleepy.

   • Do not go to bed too soon or you may have trouble falling asleep or your sleep may be restless.
     
     
3. Do not nap
   • Napping can disrupt normal sleep cycles. Try skipping your nap and see if your regular sleep patterns improve.
     
     
4. Make your bedroom a "quiet" room
   • Do not watch television in your bedroom. Use it for sleeping or quiet reading.
     
     
5. Establish relaxing before-bed routines
   • Take a bath, drink a glass of warn milk, or do some light reading before bedtime.
     
     
6. Develop relaxation techniques
   • Learn yoga, deep breathing, quiet mediation or listen to soft music while trying to fall asleep.
     
     

7. Avoid troubling news right before bed.

   • Violence in newspapers or on television may bother some people making it difficult to fall asleep. Try reading a book instead.
     
8. Avoid stimulants.
   • Do not use stimulants or drink things that contain caffeine(tea, coffee, cola etc.) 6 hours before bedtime.
     
     
9. Do not use alcohol or tobacco products close to bedtime.
   • Use of these products may calm you at the time of use, but they can have disrupting effects on your sleep during the night.
     
     
10. Exercise regularly.
    • Regular activity helps the body and mind healthy, but be sure to avoid vigorous exercise right before bedtime.