10 Steps to Better Sleep

• Avoid caffeine before bedtime. If you are having trouble sleeping, give up caffeine altogether.
• Watch what you eat. Avoid a large meal just before bedtime. A good late night snack is a warm, non-caffeinated beverage and a few crackers.
• Avoid alcohol. Even small amounts of alcohol can make sleep more difficult. Alcohol may induce the rapid onset of sleep but as the alcohol wears off, sleep is disturbed.
• Avoid smoking. Nicotine is a stimulant, just as disruptive to sleep patterns as caffeine or alcohol.
• Make sure your bedroom feels safe and comfortable. The room should be dark, well ventilated, and as quiet as possible.
• Avoid temperature extremes in the bedroom.
• Try to avoid napping during the day and early evening.
• Get exposure to sunlight during the day.
• Get regular exercise — during the day, not close to bedtime.
• A void over-the-counter sleep medications.