How to Get a Good Night's Sleep
Rob Sepich, Stress Management Specialist
How to Get a Good Night's Sleep from UHS Communications on Vimeo.
Also try to:
- 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.
