Self-Care Sleep List

 

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

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• 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.

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

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