Suggestions for a Good Night's Sleep

A good night's sleep can make a big difference in how you feel. Here are some suggestions to help you:
Follow a regular schedule - go to sleep and get up at the same time.
Try not to nap too much during the day - you might be less sleepy at night.
Try to exercise at regular times each day.
Try to get some natural light in the afternoon each day.
Be careful about what you eat.
Don't drink beverages with caffeine late in the day.
Caffeine is a stimulant and can keep you awake. Also, if you like a snack before bed, a warm beverage and a few crackers may help.
Don't drink alcohol or smoke cigarettes to help you sleep. Even small amounts of alcohol can make it harder to stay asleep. Smoking is dangerous for many reasons including the hazard of falling asleep with a lit cigarette. The nicotine in cigarettes is also a stimulant.
Create a safe and comfortable place to sleep. Make sure there are locks on all doors and smoke alarms on each floor.
A lamp that's easy to turn on and a phone by your bed may be helpful.
The room should be dark, well ventilated, and as quiet as possible.
Develop a bedtime routine.
Do the same things each night to tell your body that it's time to wind down.
Some people watch the evening news, read a book, or soak in a warm bath.
Use your bedroom only for sleeping.
After turning off the light, give yourself about 15 minutes to fall asleep. If you are still awake and not drowsy, get out of bed.
When you get sleepy, go back to bed.
Try not to worry about your sleep.
If you are so tired during the day that you cannot function normally and if this lasts for more than 2 to 3 weeks, you should see your family doctor or a sleep disorders specialist.
Additional Information Sources

For general information about sleep, contact the following organizations:
American Sleep Apnea Association
1424 K Street NWSuite 302
Washington, D.C. 20005202-293-3650
Website: http://www.sleepapnea.org/
Email: asaa@sleepapnea.org

Better Sleep Council
501 Wythe Street
Alexandria,
Virginia 22314703-683-8371
Website: http://www.bettersleep.org/

Consult your doctor for more information and help.