Tips to help you sleep

• Don’t go to bed hungry or full. Hunger and indigestion hinder sleep.

• Get regular exercise (3-4 times per week), but not right before you plan to go to sleep – mid-afternoon is best.

• Create the right environment. Make sure your room is dark and quiet, and a comfortable temperature. If you’re bothered by noise, wear earplugs or use a fan to create white noise.
• Don’t nap. But if you have to, do it before 3 pm and for less than an hour.
• Eat (lightly) to induce sleep. A snack is OK, but no big meals. Avoid caffeine, alcohol, and large amounts of sugar.
• Take warm shower or bath.
• Creating a relaxing ritual can help your body slow down in preparation for sleep. Reading a book, writing a journal, meditating are examples.
• Set your body’s clock. Go to sleep and get up around the same time every day to set your body’s rhythm.
• Avoid sleep-disturbing substances like alcohol and caffeine.
• Don’t stay in bed watching the ceiling. If you wake, get out of bed and do something for 20 minutes, then go back to bed.

For more sleep advice, check the virtual pamphlet collection at:     http://www.dr-bob.org/vpc/virtulets.html#Sleep

Download a pdf file with this information: Insomnia