Skip to content
- Stick to a regular sleep schedule by going to bed and waking up at the same time every day.
- Avoid caffeine, alcohol, and nicotine in the hours leading up to bedtime.
- Exercise regularly, but avoid vigorous activity close to bedtime.
- Create a relaxing bedtime routine to help you unwind.
- Keep your bedroom cool, quiet, and dark to promote sleep.
- Limit exposure to screens, such as phones, computers, and televisions, before bedtime.
- Consider using a white noise machine or earplugs to block out any disruptive sounds.
- Avoid heavy meals, large amounts of liquids, and spicy or sugary foods close to bedtime.
- Use comfortable bedding, pillows, and mattress to ensure a good night’s sleep.
- If you have trouble falling asleep, get out of bed and do a quiet, relaxing activity until you feel sleepy again.