People often ask us what we  recommend to help them fall asleep.  Here are some tips that will help you develop habits that can help you to fall asleep and stay asleep.

  • Ensure adequate exposure to natural light during the day.
  • Exercise in the morning or late afternoon can promote good sleep.
  • Stay away from large meals close to bedtime.
  • Avoid stimulants such as caffeine, nicotine, and alcohol 4 hours before bedtime.
  • Avoid using electronic devices (computers, cell phone texting, video games) 1 hour before bed.
  • Keep a notepad and pencil by your bed to write down any thoughts that may wake you up at night.
  • Turn your alarm clock around so it’s not facing you; do not look at the clock during the night as this can cause more stress and anxiety about your sleep.
  • If you wake up during the night and can’t fall back asleep, get out of bed (do NOT use the computer).  Go back to bed only when you feel sleepy again.
  • Associate your bed with sleep.  It’s not a good idea to use your bed to watch TV, listen to the radio or read.
  • Make sure your sleep environment is pleasant and relaxing.  The bed should be comfortable and the room should not be too hot or cold, or too bright.
  • Establish set times for waking and sleeping.

Mark Stoiber, President

The Sleep Wellness Institute

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