Ten Tips for Better Sleep
Sleep Disorders Center
Lahey Medical Center, Peabody
One Essex Center Drive
Peabody, MA 01960
978.538.4000
1. If you do not fall asleep within 20
minutes, get out of bed and do something relaxing and
distracting.
2. Avoid housework, bills, work or
anything that is too stimulating within two hours of bedtime, or
during a nighttime awakening.
3. Although some people's insomnia is
helped by a midday nap, for most, it will interfere with it.
4. Avoid alcohol within five hours of
bedtime. Alcohol is a poor hypnotic and causes nighttime
awakenings.
5. Avoid caffeine (tea, coffee,
chocolate, soda) after noon. It can cause shallow sleep or
nightime awakenings.
6. Make your bedroom quiet, safe, and
relaxing. Face clocks away from the bed to avoid "counting
down" the minutes until morning.
7. Keep consistent bedtimes and wake
times all week.
8. Schedule "worry time" earlier in the
day. Use this time to resolve problems prior to bedtime.
9. Do not exercise within four hours of
bedtime.
10. Avoid going to bed on an empty or full
stomach. A light snack may be of value.