Getting a Better Night’s Sleep:

• Practice good sleep habits, such as going to bed at the same time each night.
• Establish a regular relaxing "wind-down" bedtime routine
• Create a sleep-conducive environment that is dark, quiet and comfortable
• Wake up at the same time every morning.
• Avoid naps unless they are scheduled to make up for a sleep deficit the night before.
• Avoid caffeine for 8 hrs before bedtime.
• Avoid nicotine altogether.
• Avoid late night sugar snacks.
• Limit alcohol to fewer than 2 drinks.
• Get regular aerobic exercise, ideally 3 or more hours before bedtime.
• Avoid watching TV in bed.
• Avoid large evening meals and spicy or greasy foods that might give you an upset stomach or indigestion.
• Aim for a dark, quiet sleep environment with a comfortable temperature and humidity.
• Avoid crash diets or skipping meals.
• Use reliable sleep aids when necessary: decaffeinated hot tea, milk, a warm bath, a massage, and sexual activities are great sleep inducers.
• Melatonin is a popular over-the-counter sleep aid, but has been shown to have a weak effect in sleep disturbances other than jet lag.
• If these practices still don't offer the sleep you need, talk to your doctor about an evaluation of the problem and short-term prescription drug therapy.
• Be sure to discuss the appropriate way to take any prescription sleep aid with a healthcare professional

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Created: 12/19/2000  -  Donnica Moore, M.D.
Reviewed: 5/9/2009  -  Donnica Moore, M.D.