How to Get a Good Night's Sleep

• Maintain a regular bedtime and wake-up time.
  
• Nap carefully. Limit them to 10 to 20 minutes.
  
• Limit nicotine to at least four hours before bedtime, and caffeine to eight hours.
  
• Exercise, but not within three hours of bedtime. Gentle stretching before bed may help.
  
• Avoid large meals at least three hours before bedtime.
  
• Don’t use alcohol to fall asleep.
  
• Allow time to wind down before bed.
  
• Make sure the bedroom is quiet, dark, and comfortably cool.
  
• Use the bed only for sleeping and sex. Multitasking in bed may make it harder to fall asleep.
  
• Ignore the clock. Turn the face away from you if necessary.
  
• Don’t spend time wide-awake in bed. If you can’t sleep, leave the bed until you feel tired.
  
• Don’t stress about falling asleep; aim for relaxation instead.

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