Tips

Having trouble sleeping?
Pick the ones that will improve your lifestyle and help you to get the sleep you need. If they don’t seem to be working and sleeplessness persists, then it’s time to get professional help.

1. Establish a regular bedtime routine and a regular sleep-wake  schedule. That means getting up at the same time every day of the  week, no matter how much you've slept the night before, and going to bed at about the same time.
2. Use the bed at night to sleep. Do not read or watch TV in bed. And don’t try to solve problems while in bed. Deal with worries before bedtime.
3. Don't spend too much time in bed. Your time in bed should be about the same as the amount of time you can actually sleep during the night. You can't force yourself to sleep by spending more time in bed.
4. Unwind early in the evening. Try to deal with worries and distractions several hours before bedtime.
5. Develop a sleep ritual. Doing the same things each night just before bed signals your body to settle down for the night.
6. Create a restful place to sleep. Sleep in a cool, dark, comfortable room that is free from noises that may disturb your sleep.
7. Sleep on a comfortable, supportive mattress and foundation. It's difficult to sleep on a bed that's too small, too soft, too hard, or too old.
8. Exercise regularly. Regular exercise can help relieve daily tension and stress – but don't exercise too close to bedtime or you may have trouble falling asleep.
9. Do not eat or drink too much before bedtime. A light snack at bedtime, however, can promote sleep: milk or other dairy products consumed with carbohydrates (e.g. crackers).
10. Cut down on stimulants. Consuming stimulants such as caffeine  (coffee, tea, Coca cola, energy drinks, etc) and nicotine in the evening can make it more difficult to fall asleep.
11. Don't smoke. Smokers take longer to fall asleep and wake up more often during the night.
12. Reduce alcohol intake. Drinking alcohol shortly before bedtime interrupts and fragments sleep.
13. Regularize meals and avoid long periods of time without a light snack.
14. If you become very tired during the day, take a short nap not exceeding 15 to 20 minutes.  Do not take a nap within 5-6 hours of bedtime.

Last but not least, consult the Clinic which will help you to reset your sleep-wake rythm and body clock and get the restful, restorative sleep you need.