Tips for getting a good night's sleep

Establish and stick to a seven-day a week sleep schedule. Sleeping later on the weekends makes it harder to get out of bed on Monday.
Exercise at least 30 minutes a day, but not two or three hours before bedtime.
Avoid caffeine late in the afternoon or evening; its effects can take up to eight hours to wear off.
Avoid nicotine. It's a stimulant that causes people to sleep lightly and wake early in the morning because of nicotine withdrawal.
Avoid alcoholic drinks before bed, which can rob you of sleep and impair breathing.
Avoid large meals and beverages late at night, which can cause indigestion and frequent urination, respectively.
If possible, avoid medications that delay or disrupt sleep. Talk to your doctor if any drug you are taking is keeping you up. Ask if you can take it at other times during the day or early evening.
Don't take naps after 3 p.m. They can make up for lost sleep, but late afternoon naps make it harder to fall asleep at night.
Relax before bed. Read, listen to music or engage in some other relaxing activity.
Take a hot bath before bed; it drops your body temperature and helps you feel sleepy and more relaxed.
Have a good sleeping environment, one that is cool, comfortable and technology-free. (When was the last time you changed your mattress and/or pillow?) If you have a clock by your bed, turn the face so you do not worry about the time while trying to fall asleep.
Have the right sunlight exposure. Get outside at least 30 minutes a day and turn down the lights before bedtime.
Don't lie in bed awake. If you are still awake after 30 minutes or starting to feel worried or anxious, get up and do something relaxing until you feel sleepy.
Consult a doctor if you continue to have trouble sleeping. You may have a sleep disorder or another physical or mental health condition that may be impacting your sleep.

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