The National Institutes of Health estimates that 70 million Americans suffer from sleep problems. Try some of these helpful hints if restless nights are stealing your sweet dreams:
- Avoid caffeine, nicotine and alcohol in the late afternoon and evening. Caffeine and nicotine can delay your sleep, and alcohol may interrupt your sleep later in the night.
- Exercise regularly—but do so at least three hours before bedtime. A workout closer to bedtime may keep you awake because your body has not had a chance to cool down.
- If you have trouble sleeping at night, skip the daytime naps. Midday snoozing may stop you from resting well at night.
- Make your sleep environment pleasant, comfortable, dark and quiet.
- Establish a regular, relaxing bedtime routine to help you unwind. It can also signal your brain that it’s time to sleep.
- If you can’t go to sleep after 30 minutes, get up and involve yourself in a relaxing activity. Listen to soothing music or read until you feel sleepy.