Tips For Sleeping Well

Try these simple steps to help improve the quality of your sleep. But remember, if problems persist you should see your doctor:

• Obey your body clock: set a routine for yourself and try to go to bed and get up at about the same time every day.


• Don’t go to bed when you’re not tired: this will just reinforce bad sleeping habits.
  
• Get enough sunshine; exposure to light helps set your body clock.


• Ensure your room is dark enough.


• Only use your bedroom for sleeping and sex.


• Don’t use it like a second lounge room for watching TV or talking on the phone — and be sure not to work, worry or argue there.


• Exercise every day — a tired body is more likely to sleep.


• Try and use the last hour of the day to relax.


• Don’t do anything too stimulating.


• Avoid caffeinated drinks close to bedtime.


• And while alcohol might make you feel sleepy at first it’s also worth avoiding, as it tends to disrupt your sleep.


• If you can’t sleep within a reasonable amount of time, get out of bed and do something quiet for half an hour, like reading a book.


• If all else fails, see your doctor for further help.

Image: Laurence Mouton/Photo Alto
This article last reviewed July 2008