Good sleep starts with good habits, here are some tips to help you avoid problems and sleep better.

• Avoid alcohol, smoking, stimulants, and caffeinated drinks 4-6 hours before bed
• No heavy meals 4 hours before bed
• Establish a regular routine for bed time
• Exercise regularly, but avoid excessive exercise 4 hours before bed
• Wake at the same time each morning including days off and vacations
• Avoid naps. If you need one limit it to less than 30 minutes and never after 3 p.m.
• Spend less time in bed and don’t use your bed for non-sleep activities (no work, computer, phone, thinking, worrying, eating, or video games)
• Take the TV out of the bedroom, and avoid playing the radio too loud
• Relax before getting into bed
• Create a positive sleep environment
• If noise keeps you awake, try using background sounds like a “white noise” generator
• If light interferes with your sleep, try a sleep eye mask or blackout curtains
• A cool, quiet, and dark bedroom is ideal for good sleep
• Try a hot bath before bedtime
• Wear socks to bed
• Make sure you have a comfortable mattress and pillow
• Write down your worries on a piece of paper and set them aside until the next day
• If you are not able to sleep after 20 minutes in bed (based on your internal clock), get out of bed and do something else relaxing or boring (reading, listening to music), and do not go to bed unless you are sleepy
• Never go to bed angry or upset, turn off negative thoughts, quiet your mind, and relax the body
• These guidelines are principles, not laws. Please stick to a plan for several weeks before concluding that something does or does not work for your sleep. Be consistent and patient and remember that improving a problem with insomnia take weeks to months Tips.

For more information on sleep, please visit Dr. Kuang at ZZZ Sleep Medicine Specialists.