Ten tips for a good night’s sleep
Here are some suggestions to help ensure you get a full, restful night’s sleep every day:
- Establish a regular schedule by going to bed and getting up at the same time each day.
- Plan for a comfortable bed and bedroom. It should be slightly cool, dark and quiet.
- Use your bedroom for only sleep and sex. Keep work materials, computers and televisions out of the sleeping environment.
- Have a relaxing bedtime routine, which might include a warm bath, music and/or meditation.
- Avoid heavy meals late in the evening. Finish eating two to three hours before your regular bedtime.
- Avoid caffeinated drinks such as coffee, tea, soda, etc.
- Avoid alcoholic beverages, especially after dinner, as it can lead to disrupted sleep later in the night.
- Get daily sun exposure for 30 minutes or more (be sure to use sunscreen).
- When unable to fall asleep get out of bed. Go to another room to relax with music or a book until you are sleepy.
- Stop using electronic devices at least one hour before sleep. Using electronic devices before bedtime disrupts your circadian rhythm and interferes with sleep.
Consider seeking help from the UNM Health System Sleep Disorders Centers, located in Albuquerque and Rio Rancho, if:
- Your sleep is unsatisfactory for three or more weeks.
- You sleep when you do not plan to in the daytime.
- An observer notices unusual or concerning sleep behaviors.
Schedule an appointment: (505) 272-4866