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The A to Zzzz’s of Healthy Sleep

Insomnia is the inability to sleep well. Poor sleep at night can show its effects during the day. You may have a hard time doing everyday tasks, be less alert, and be more prone to accidents. Poor sleep has been linked to high blood pressure, heart problems, stroke, diabetes, and obesity.

Here are some tips for healthy sleep:

  • Try to get an average of 7 to 9 hours of sleep every night.
  • Avoid taking naps. If you must nap, keep it to 30 minutes or less and as far from bedtime as possible.
  • Get regular exercise, but make sure to complete your exercise 4 or more hours before bedtime.
  • Avoid caffeine in the afternoon and evening.
  • Avoid drinking alcohol in the late evening because it can cause you to wake in the middle of the night.
  • Do not smoke or use other tobacco products near bedtime. Nicotine is a stimulant.
  • If you must, have a “light” snack before bedtime (not a heavy meal). Do not drink a lot of water close to bedtime. The need to urinate may wake you up during the night.
  • Reserve the bedroom only for sleep and sexual activity.
  • Keep other activities, like watching TV, reading, computer work, etc., outside of the bedroom.
  • Set the tone for sleep a few hours before bedtime: Complete your housework, bill-paying, and other activities. Turn down the lights, turn off the TV and computer, and turn down the volume of music. Try meditation or other relaxation techniques before you go to bed.
  • Keep your bedroom dark, quiet, and at a comfortable temperature.
  • If watching the clock makes you anxious, move it further from the bed and turn it to face away from you.
  • If you worry when you lie down, start a worry book. Well before bedtime, write down your worries then set the book and your concerns aside.
  • If you don’t fall asleep within 20 minutes, get out of bed and do something relaxing OUTSIDE of the bedroom – only get back in bed when you are sleepy (repeat if necessary).

**This information is not intended to diagnose health problems or to take the place of medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult your doctor.