Additional Sleep Suggestions
- Maintain a regular sleep-wake cycle.
- Every day, try to go to bed and wake up simultaneously.
- Avoid caffeine, alcohol, and nicotine four to six hours before bed.
- Do not exercise within two hours of going to bed.
- Exercise five to six hours before bedtime may help you sleep better.
- Avoid eating substantial meals within two hours of going to bed.
- Do not nap after 3 p.m.
- Sleep in a dark, quiet environment that is warm enough.
- If you can’t fall asleep within 20 minutes, do something quiet somewhere and return to bed when you’re tired. Wind down 30 minutes before bedtime with a relaxing pre-sleep ritual such as a warm bath, soft music, or reading.
Conclusion
If following these suggestions consistently does not help, consult with your doctor about your sleep issues. It is critical to ensure that your sleep issues are not the result of a significant physical illness. You should also evaluate your medications to ensure they are not causing sleep problems. Finally, some drugs can help you sleep that is safe if recommended by a doctor and taken as instructed.