Guide to Habits that Promote Better Sleep

1. Bedtime should be fairly regular, but should also be flexible. You should have a regular “target bedtime,” but it is acceptable to go to bed somewhat earlier or later, depending on when you get sleepy. It is best to allow yourself some freedom to choose when to go to bed each night, based upon when you feel physically ready to sleep. 
2. Limit caffeine and avoid caffeine within eight hours of bedtime. Caffeine is a fairly strong stimulant found in coffee, tea, and many soft drinks. Chocolate contains a substance similar to caffeine. 
3. Avoid nicotine within one hour of bedtime and throughout the sleep period. Nicotine can stimulate the nervous system and interfere with sleep. 
4. Avoid alcohol within four to six hours of bedtime. You may be surprised to hear this, but alcohol near bedtime is considered a negative sleep habit. It can lead to very restless and non-refreshing sleep. 
5. As a general rule, avoid late evening activities that increase alertness. Avoid stressful or demanding activities later in the evening. For example, avoid trying to solve personal problems near bedtime. It is valuable to have “unwinding” activities just before bedtime. 
6. A “ritual” or routine set of behaviors right before bedtime can have a soothing effect. These well-learned habits or “bedtime ritual” are part of getting the body and mind ready for sleep. 
7. Hunger disturbs sleep. A light bedtime snack may help you sleep. 
8. A variety of environmental factors can affect sleep negatively. Your bedroom should feel safe and comfortable, and contain a minimum of obstacles to good sleep. It is important to study your sleep setting and make any needed changes. For instance, too much light shining in your room is an easily changed factor. 
9. Avoid looking at the clock during the time when you are trying to sleep. Looking at the clock during the night can increase worry about sleep and focus your attention on any difficulty with sleep that you may be having. It is best to turn the clock around, so it is facing away from you. 
10. Staying in bed for a long period of time can work against you. Avoid extending your time in the bed at night. Avoid being there too long. An extra long period of time in bed can lead to restless sleep on the following night. 
11. A consistent sleep schedule contributes to predictable results. It is also desirable to maintain a regular time of arising each day. Sleep schedule consistency will strengthen the 24-hour rhythm of sleep and waking.
12. Naps are risky for anyone who has difficulty sleeping at night. It is recommended that adults aim to get their sleep in one long sleep period each day. Many people who take naps have increased difficulty sleeping at night if they take a nap in the daytime.
13. A steady daily amount of exercise probably deepens sleep.
14. Occasional exercise, though, does not necessarily improve sleep the following night. 
15. Worry about sleep is one of the main enemies of sleep. The ability to avoid excessive worry about sleep does not come easy. It takes practice and flexibility. If you habitually worry a lot about sleep, it would be good to focus that “worry” energy on the goal of improving your other sleep habits.
    
    
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