Practicing Good Sleep Hygiene – or How to Get a Good Night’s Sleep

• Stick to a regular schedule of going to bed and getting up at the same time every day.
• Napping worsens the quality of your nighttime sleep. It can disturb the normal pattern of sleep and wakefulness.
• Exercise regularly in the morning or afternoon; do not engage in strenuous activity within 4 hours of your bedtime.
• Avoid alcohol and heavy meals within 4 hours of your regular bedtime. These disrupt sleep as the body begins to metabolize the alcohol or food, causing arousal.
• Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime.
  **Remember chocolate has caffeine.
• Try to relax before going to bed. Take a warm bath, listen to music and avoid stressful thoughts.
• Associate your bed with sleep. It’s not a good idea to use your bed to watch TV, listen to the radio, or read.
• Make sure that the sleep environment is pleasant and relaxing. The bed should be comfortable, the room should not be too hot or cold, or too bright. Find the right room temperature for you and maintain it throughout the night.
• If you cannot sleep at night, do your best to preserve your normal 24-hour cycle of activity and rest.