Follow these 8 simple steps to get a better night's sleep—starting tonight!
- Keep your bedroom cool, dark and quiet.
- Exercise regularly—30 minutes, most days.
- But, wrap up your workout at least three hours before bedtime.
- Avoid caffeine and alcohol close to bedtime.
- Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music. Begin your routine one hour or more before the time you expect to fall asleep.
- Shut down the electronics a few hours before bedtime. Researchers think staring at a bright light—like a computer, cell phone or other digital screen—just before bedtime may trick our brains into thinking it is daytime and signal it to stop producing melatonin, the hormone that helps you fall asleep.
- Make your bedroom a sleep-only and sex-only zone—not for watching TV, doing work, or reading.
- Talk to your doctor if you’re having trouble getting a good night’s sleep.
Why Sleep Matters: Weight control, better moods and more.
Traveling across time zones? Plan now to avoid jet lag.
Want to make more positive health changes? See Change 1 Thing
