Tips to Improving Your Sleep

Millions of Americans toss and turn restlessly every night. However, implementing some of the following tips into your sleep routine can prevent these sleepless nights.

In General:

• Set aside 7-8 hours for sleep each night

• Make sure you room is dark and quiet

• Ensure your bedding is comfortable (mattress, pillow, sheets)

During the Day:

• Increase sunlight exposure during the day

• Perform physical activity during the day

• Limit daytime naps

Before Bedtime:

• Avoid large meals within 2 hours of bedtime

• Avoid caffeine, alcohol, and nicotine within 1-2 hours of bedtime

• Reduce screen time (blue light) exposure within 1 hour of bedtime

• Relax your mind before bed (journaling, soothing music, baths, mediation)

• If none of the previous tips helped, consider taking a melatonin supplement