- Use your bedroom for sleep and sex only. This can help alleviate any potential stressors that may be preventing sleep.
- Set up your sleep space! Should be a quiet, cool/comfortable, dark, and relaxing environment.
- Aim for the same sleep/wake times each day and have your ultimate goal to not use an alarm clock!
- Make sure your pillows and mattress are comfortable. Mattresses should be replaced every 10 years or so.
- Increase natural light during the day so your body can better regulate your circadian rhythm.
- Relax before bed. Journal thoughts/concerns before bed, take a hot bath or shower, meditate, or practice deep breathing.
- Avoid exercise, caffeine, alcohol, heavy meals, and screen time (phone/iPad/TV) just before bed.
- Reduce fluid intake before bed—aim to hydrate earlier in the day.
- Get regular physical activity, but don't exercise right before bed.
- If you don’t fall asleep after 15-20 minutes, get up and do something for a bit, such as listen to music, clean up the house, or read (print books are recommended over e-books). Then, go back to bed and try again.
- Nap smart—naps that are too long (longer than 90 minutes) or too late in the day can mess with sleep later!
If you have tried all of the above with no luck, visit your doctor. There may be something else going on.