Getting Better Sleep

Tips to help ensure a good night's rest

Sleep Only as Much as You Need

Sleep only as much as you need. Eight hours per day is recommended for adults to feel refreshed and healthy.

Keep a Sleep Routine

It's best to get up at the same time and go to bed at the same time, even on weekends. This reinforces your body's internal time clock and leads to a reliable sleep onset time.

Keep a Quiet Room

Keep your room quiet during sleep. Ear plugs and white noise machines may help those who must sleep with noise.

Limit Screen Time and Bright Light Exposure

It is recommended to turn off phone, TV and other electronic devices two hours before bedtime. The light from these devices can prevent you from sleeping.

Make Your Sleep Environment Cool

Warm room temperatures can disturb your sleep. A cool sleep environment seems to be best for a good night's sleep.

Avoid Hunger Before Bedtime

Your sleep may be disturbed if you are hungry; a very light snack at bedtime may be slightly beneficial to your sleep.

Limit Caffeine

Caffeine consumed during in the hours before your bedtime will disturb your sleep, even if you feel it does not.

Limit Alcohol

Alcohol sometimes helps people fall asleep more quickly, however your sleep is often poor quality.

Quit Smoking

Smoking and the long-term use of tobacco disturbs your sleep.

Do Something Else if Unable to Fall Asleep in 20 minutes

If you find yourself unable to fall asleep after 20 minutes, try turning on the light and doing something quiet and different, like reading a book.