Getting a Better Night’s Sleep

• Practice good sleep habits, such as going to bed at the same time each night.
  
• Wake up at the same time every morning.
  
• Avoid naps unless they are scheduled to make up for a sleep deficit the night before.
  
• Avoid caffeine for 8 hrs before bedtime.
  
• Avoid nicotine.
  
• Avoid late night sugar snacks.
  
• Limit alcohol to fewer than 2 drinks.
  
• Get regular exercise.
  
• Establish a pre-bed routine.
  
• Avoid watching TV in bed.
  
• Avoid large evening meals and spicy or greasy foods that might give you an upset stomach or indigestion.
  
• Aim for a dark, quiet sleep environment with a comfortable temperature and humidity.
  
• Avoid crash diets or skipping meals.
  
• Use reliable sleep aids when necessary:  decaffeinated hot tea, milk, a warm bath, a massage, and sexual activities are great sleep inducers.
  
• Melatonin is a popular over-the-counter sleep aid, but has been shown to have a weak effect in sleep disturbances other than jet lag.
  
• If these practices still don’t offer the sleep you need, talk to your doctor about an evaluation of the problem and short-term prescription drug therapy. 

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Created: 12/19/2000  -  Donnica Moore, M.D.