While people with chronic sleep difficulties should speak with a medical or mental health practitioner about possible causes for poor sleep, there are some habits that can generally yield improvement in sleep.
- Try to go to sleep and wake up at about the same time every day, including weekends.
- Use your bed only for sleep and sex.
- Don’t watch the clock. This can make you anxious. Put the clock out of view if you need to.
- If you cannot fall asleep within 15 or 20 minutes, get out of bed and do something relaxing until you feel sleepy (avoid stimulating reading or television).
- Try to avoid naps—but if you must nap then limit the time of the nap to less than one hour and start the nap before 3:00 p.m.
- Get regular exercise (at least three times a week), but do not exercise within two hours of bedtime.
- Minimize your consumption of alcohol and caffeine throughout the day, and avoid caffeine or sweets after 6:00 p.m.
- Try to eat regular meals at about the same times each day, and have a light snack before bedtime. Going to bed with your stomach too empty or too full can be bad for your sleep. Warm milk or a few turkey breast slices can be particularly helpful because they contain a natural chemical (tryptophan) that can help induce sleep.
- Minimize fluid intake within four hours of bedtime to reduce the need to go to the bathroom at night.
- Consider why you are having trouble sleeping (low mood, anxiety, problems at home or work), and consider seeking help if you cannot resolve these issues on your own.