Ask The Expert - 10 Tips on...

How to Get a Good Night’s Sleep

1. Use the bed for sleeping only
   
2. Keep consistent bedtimes and waketimes. A consistent waketime is particularly important!
   
3. Develop and maintain a rest promoting bedtime routine. Stop working or engaging in stimulating activity at least one hour before you sleep.
   
4. Exercise -- but not 3-4 hours before bedtime.
   
5. Avoid caffeine after 12 noon daily and restrict alcohol consumption in the evening to no more than 3 drinks.
   
6. Sleep in a cool environment.
   
7. Avoid large meals before bed.
   
8. Turn the clock around. Looking at it only increases anxiety.
   
9. Don't let daily naps exceed 10-15 minutes.
   
10. Upon awakening, get out of bed.

Terri E Weaver, PhD, FAAN, RN
Professor of Nursing
Chair, Biobehavioral and Health Sciences Division

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