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Improve Your Sleep!

Follow a regular sleep schedule: One should go to bed at the same time each night and, more importantly, get up at the same time each morning, even on weekends.

Follow a bedtime routine: A regular pattern of activities - such as walking at a relaxed pace, listening to soft music, brushing teeth, washing the face, and setting the alarm can set the mood for sleep. This routine should be followed every night, at home or away.

Make the environment conducive to sleep: The bedroom should be kept dark and quiet and not too warm or too cold. If noises disturb sleep, wearing ear plugs, using a white-noise machine or a fan, or installing heavy curtains in the bedroom (to block out outside noises) may help.

Avoid substances that interfere with sleep: Food and beverages that contain alcohol or caffeine (such as coffee, tea, cola drinks, and chocolate) can interfere with sleep, as can appetite suppressants and diuretics. These substances should not be consumed, especially near bedtime. Quitting smoking may help. Drinking a large amount of alcohol in the evening causes early morning awakenings.

Use pillows: Pillows between the knees or under the waist can make one more comfortable. For people with back problems, lying on your side with a large pillow between the knees may be helpful.

Get up: When falling asleep is difficult, getting up and doing something else on another room may be more effective than lying in bed and trying harder and harder to fall asleep.

Exercise regularly: Exercise can help one fall asleep naturally. However, exercise late in the evening can stimulate the heart and brain and keep you awake.

Eat a snack: Hunger can interfere with going to sleep. A light snack, especially if warm, can help.