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Spa Tools

Self-Care Sleep List


A good night's rest is good for your body and your mind. Use these tips to wake up refreshed:

  • Go to bed and wake up at the same time every day.

  • Create a relaxing bedtime routine to get your body and mind ready to sleep.

  • Stop working on any task an hour before bed and avoid talking about stressful or emotional issues in bed.

  • Make your bedroom dark, quiet, cool, and comfortable. Use earplugs or a sleep mask if you need to.

  • Skip caffeinated beverages within 6 to 8 hours of bedtime.

  • Don't smoke. Nicotine is a stimulant, which can keep you up.

  • Avoid eating big meals close to bedtime -- especially spicy foods, which may cause heartburn.

  • Exercise at least 20 minutes each day but try to do it at least 6 hours before bedtime.

  • Read or listen to soft music. Skip the TV, tablet, and smartphone.

  • Start a sleep diary to track what affects your rest.

  • Move the computer and TV out of your bedroom so they don't distract you. Don't just swap in your tablet or phone; their lights and distractions can keep you up late.

  • Make it a priority to get at least 7 hours of sleep every night.

  • If you nap, keep it short (20-30 minutes) and not close to bedtime. Late-day naps can lead to sleepless nights.

  • Use your bed only for sleep and sex.

  • Stop drinking alcohol at least 3 hours before bed so it doesn't wake you up later.

  • Consider moving your pet out of your bed, and maybe out of your bedroom.

  • Avoid bright lights close to bedtime.

If you still can't sleep well after doing all of these things, talk to your doctor about your next steps.

Self-Care Presentation

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