25 Ways to Improve Sleep

  • USE YOUR BED ONLY FOR SLEEP OR INTIMACY.                                                                                      Don’t read, write, eat, watch TV, talk on the phone, use a computer or conduct business in bed
  • Turn off electronic devices 30 minutes before bedtime
  • Don’t have caffeine after lunch- including coffee (limit 2 cups daily), tea, sodas, energy drinks and chocolate!
  • Don’t have any alcohol within 6 hours of bedtime
  • Don’t have any alcohol within 6 hours of bedtime
  • Don’t have any nicotine near bedtime. Consider stopping
  • Don’t go to bed hungry
  • Don’t eat a large meal within 3 hours of bedtime
  • Don’t “sleep-in” on weekends or holidays!
  • Get up at the same time every morning
  • Improve your sleeping environment: dark, cozy room; 68 degrees, comfortable bed
  • Consider a sleep mask, white noise machine, blackout curtains or earplugs
  • Maintain an active and healthy lifestyle. This includes exercise and nutritional programs
  • Avoid taking naps or keep it less than one hour. Never take a nap after 3 p.m.
  • Avoid rigorous exercise within 3 hours of bedtime; exercise earlier regularly
  • Walk early with sunglasses, late day without
  • Avoid sleeping pills, or use cautiously. Do not drink alcohol with sleeping pills
  • Avoid over-the-counter sleep medications without your physician’s advice
  • Don’t worry about problems in bed, schedule an earlier ‘worry time’
  • Don’t go to bed unless you’re sleepy, do something relaxing but not stimulating
  • If you’re not asleep in 20 minutes, get out of bed and do something relaxing
  • Begin rituals that help you relax before bed: a stroll, soak, snack, music or reading
  • Get a full night’s sleep as often as possible to feel well rested most every day
  • Keep a regular schedule because it keeps your inner body clock running smoothly
  • Develop a positive attitude about sleep
  • If awaken during night, don’t open eyes or look at a clock, you may go back to sleep
  • Eliminate clock in bedroom or put alarm under the bed
  • Don’t “work hard” at sleeping. It must occur naturally. Relax

Call the Santa Fe SleepDoctor™  505-983-8182   Michael Baten, MD   www.SantaFeSleepDoctor.com

Dr. Baten may be able to help patients enjoy restful nights and awake days.