More Tips for Better Sleep

Associate your bed with sleep.
To strengthen the association between your bed and sleep—read, watch TV, snack, and chat on the phone someplace else.

Create an environment for sleep.
Design your sleep space with the conditions you need for sleep—quiet, dark, comfortable, and free of interruptions.

Limit time in bed.
If you do not fall asleep within 15 to 20 minutes of going to bed, it is best to get out of bed until you are feeling sleepy again.

Exercise regularly to relieve daily tension and stress.
But don't exercise too close to bedtime, or you may get revved up instead. Finish your exercise at least 3 hours before bedtime.

Avoid late-afternoon and evening naps.
Don't allow yourself to doze off while reading or watching television prior to bedtime—this will interfere with your quality sleep time.

Give yourself "permission" to go to bed.
As hard as it may be to turn off the TV or shut down the computer—make sleep a priority.

Don't eat or drink too much before bedtime.
This may make you uncomfortable or have to go to the bathroom during the night.