1. Go to sleep and wake up at the same time every day.
  2. Establish a relaxing bedtime routine such as soaking in a hot bath, reading a book, or listening to soothing music.
  3. Make sure your bedroom is dark, quiet, comfortable and cool.
  4. Sleep on a comfortable mattress and pillow.
  5. Use your bedroom only for sleep; don’t watch TV or use your laptop in bed.
  6. Finish eating at least 2-3 hours before your regular bedtime.
  7. Exercise regularly. It is best to complete your workout at least 3 hours before bedtime.
  8. Avoid caffeine, coffee, tea, soft drinks, and chocolate within 6-8 hours of going to bed.
  9. Avoid nicotine, cigarettes, tobacco products. Used close to bedtime, they can lead to poor sleep.
  10. Avoid alcohol close to bedtime.

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