Improving Sleep

Some Guideline Steps

  • Follow a regular schedule of going to bed and waking up in the morning
  • Do not “sleep in” on weekends or holidays
  • Avoid daytime naps if possible, even if you miss sleep the previous night
  • Avoid drinking caffeine containing beverages such as coffee, tea or colas after
    7:00 p.m. Chocolate also contains caffeine
  • Make sure your sleeping environment is comfortable: room, light, temperature and
    bed
  • Use your bed only for nighttime sleep or intimacy with your partner
  • Do not eat meals in bed or conduct business from bed
  • Do not watch TV or read in bed if you have problems falling or staying asleep
  • Engage in moderate exercise in the early part of the day; avoid strenuous physical
    activity within three hours of bedtime
  • Develop a positive attitude about sleep
  • If you are unable to fall asleep within 15 minutes, get out of bed and engage in a
    relaxing activity
  • Do not use your time in bed to worry about problems
  • Do not eat large meals 2-3 hours before bedtime
  • Do not consume alcohol too close to bedtime
  • Create a relaxing bedtime routine such as a stroll, soaking in a tub, listening to
    music, reading a book, clearing your mind
  • Practice relaxation techniques
  • Sleep cannot be accomplished by “hard work.” It will occur naturally

Exercise and Nutrition
In order to improve the quality of your life and sleep you need to maintain an active
and healthy lifestyle. This includes an exercise and nutritional program which can

  • Help control weight
  • Help to prevent and manage high blood pressure
  • Reduce the risk of cardiovascular disease
  • Improve blood cholesterol levels
  • Reduce the risk of developing type 2 diabetes
  • Reduce the risk of developing osteoporosis
  • Reduce stress and improve mood & outlook
  • Promote mental health and a sense of well being
  • Regain energy and motivation
  • Promote better sleep

Always consult your physician before beginning any new exercise program.