6. Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to about a half-hour and make it during mid-afternoon. If you work nights, keep your window coverings closed so that sunlight, which adjusts the body’s internal clock, doesn’t interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking up, leave the window coverings open and let the sunlight help wake you up.
7. Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that’s comfortable. If you share your bed, make sure there’s enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you.
8. Start a relaxing bedtime routine. Do the same things each night to tell your body it’s time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness.
9. Go to bed when you’re tired and turn out the lights. If you don’t fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you’re tired. Don’t agonize over falling asleep. The stress will only prevent sleep.
10. Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications. He or she can make sure the pills won’t interact with your other medications or with an existing medical condition. Your doctor can also help you determine the best dosage. If you do take a sleep medication, reduce the dosage gradually when you want to quit, and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.
If you’re having problems sleeping more than three times a week for a month’s time, see your doctor. You could have a sleep disorder, such as obstructive sleep apnea or restless legs syndrome. Identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night’s sleep.