1. Assess your sleep environment: eliminate bright lights, lower the

temperature to 60-67 degrees, reduce excess noise, and find a

comfortable, supportive mattress.

2. Track your quality of sleep with a sleep app.

3. Maintain a consistent wake and sleep cycle.

4. Practice daytime and bedtime routines.

5. Take short naps, if needed: 20 minutes or less and early on

during the day.

6. Exercise early in the day.

7. Limit caffeine, nicotine, and other stimulants at least 4-6

hours before bedtime. 

8. Avoid big meals before bed, but don't goto bed with your

stomach growling either; try eating a light snack of yogurt, a

banana, or a small bowl of cereal.

9. Avoid alcohol before bed.

10. Limit how much liquid you drink before bed.

11. Take a warm shower or bath.

12. Do some simple stretches.

13. Read in a soft light to clear your mind.

14. Make a to do list before going to sleep; this clears your mind

and helps eliminate nighttime worry.

15. Practice meditation.

16. Try deep breathing

17. Don't watch the clock. 

18. Set an alarm to goto bed.

19. Keep your pets out of the bed (I know, I know...but it makes a

big difference.)

20. Power down your electronics at least 30 minutes before bed.

20 WAYS TO GET MORE

SLEEP TONIGHT!

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