How to Sleep Better

During the day:

• Expose yourself to bright sunlight in the morning. 
• Spend more time outside during daylight. 
• Let as much natural light into your home or workspace as possible.

At night:

• Avoid bright screens within 1-2 hours of your bedtime.
• Say no to late-night television.
• Don’t read with backlit devices. 
• When it’s time to sleep, make sure the room is dark.
• Keep the lights down if you get up during the night.

• People who exercise regularly sleep better at night and feel less sleepy during the day. 
• The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise improves sleep quality.
• It can take several months of regular activity before you experience the full sleep-promoting effects. 
• Try to finish moderate to vigorous workouts at least three hours before bedtime.

• Limit caffeine and nicotine.
• Avoid big meals at night (within 2 hours of bed).
• Avoid alcohol before bed.
• Avoid drinking too many liquids in the evening.
• Cut back on sugary foods and refined carbs.

If you need a bedtime snack, try:

• Half of a turkey sandwich
• A small bowl of whole-grain, low-sugar cereal
• Milk or yogurt
• A banana

• Deep breathing. Close your eyes and take deep, slow breaths, making each breath even deeper than the last.
• Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up to the top of your head.
• Visualizing a peaceful, restful place. Close your eyes and imagine a place that’s calming and peaceful. Concentrate on how relaxed this place makes you feel.

• Keep noise down. Earplugs may help.
• Keep your room cool (around 65° F /18° C).
• Make sure your bed is comfortable. 
• Reserve your bed for sleeping and sex. No TV or working in bed - it will be easier to wind down when the brain associates the bedrom with just that. 

• Try not to stress over your inability to fall asleep again.
• Make relaxation your goal, not sleep.
• If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity.
• Postpone worrying and brainstorming.