15 Tips for a Good Night’s Sleep

  1. Get regular exercise.
  2. Eat a healthy diet and avoid heavy meals late at night.
  3. No nightcaps! Alcohol disturbs a good night’s sleep.
  4. Watch caffeine intake. Especially later in the day and evening.
  5. Go to bed earlier. Don’t start the next episode of your favorite show.
  6. Keep big projects and work for the morning. Starting big projects or doing work close to bedtime will keep you from relaxing into a restful sleep. Even though the house is quiet, and it seems like a good time to get things done it’s better to get to bed. Then try the opposite to get that to-do list tackled, wake up early you’ll find your brain is fresher and more alert.
  7. Tomorrow’s to-dos-keep a notepad by your bed and if something is keeping you up jot it down instead of losing sleep over it.
  8. Go to bed at the same time each night. No matter what day of the week it is!
  9. Set the bedroom up for sleep. Keep it dark, and cool, and consider removing the TV and devices.
  10. No iPhones at bedtime!
  11. Clear stuffy noses. A stuffy nose will make breathing during the night more difficult which will lead to insufficient oxygen intake. Open-mouth breathing is not restful. Take allergy medicines, use an air purifier or take a warm shower to clear your airways.
  12. Be aware of snoring or irregular breathing at night. Those are common signs of sleep disorders and should be addressed with your doctor.
  13. Listen to sleep sounds or white noise. These will help a busy mind calm. There are many apps with sleep sounds.
  14. Use essential oils like lavender to help relax.
  15. Wake up to your body’s own alarm (if possible).