What can I do to improve my sleep habits? Here are some things you can do to help you sleep better:
Go to bed and wake up at the same time every day, including weekends, even if you didn't get enough sleep. This will help train your body to sleep at night.
Create a bedtime routine. Do the same things each night before going to sleep. For example, take a bath and then read for 10 minutes each night before going to bed. Soon you'll start to connect these activities with sleeping, and doing them will help make you sleepy. (Don't take a bath straight before going to bed, this can increase alertness.)
Use the bedroom only for sleeping or having sex. Don't eat, talk on the phone or watch television while you're in bed.
Do not look at the clock. Obsessing over time will just make it more difficult to sleep.
Try to maintain a regular wake-up time no matter how few hours you actually sleep.
Do something relaxing in the 30 minutes before bedtime. Reading, meditation, even leisurely walk are all relaxing activities.
Make sure your bedroom is quiet and dark. If noise is a problem, use a fan to mask the noise or use ear plugs. If you must sleep during the day, hang dark blinds over the windows or wear an eye mask.
If you're still awake after trying to fall asleep for 30 minutes, get up and go to another room. Sit quietly for about 20 minutes before going back to bed. Do this as many times as you need to until you can fall asleep. (People who find it physically difficult to get out of bed should sit up and do something relatively arousing, like reading a book.)
Avoid or limit your use of caffeine (coffee, tea, sodas, chocolate), decongestants, alcohol and tobacco.
Exercise before your evening meal. A low point in energy occurs a few hours after you exercise, this will help you get to sleep more easily. (Exercising close to bedtime, however, may increase alertness.)
Eat light evening meals 4 - 5 hours before bedtime. A light snack before bedtime can help sleep, but a large meal may have the opposite effect.
Learn to reduce or manage the stress in your life.
Don't lie in bed worrying about things. Set aside another time just for worrying. For example, spend 30 minutes after dinner writing down what's worrying you and what you can do about it.
Try eating a light snack before going to bed, but don't eat too much right before bedtime. A glass of warm milk or some cheese and crackers may be all you need.
Avoid naps during the especially in the evening this can make your insomnia worse.
Keep the bedroom relatively cool and well ventilated.