Nighttime routines get you ready for sleep
Body:
- Reserve an hour or two before bedtime for quiet, relaxing activities. Dim the lights or listen to calming music.
- Develop a pleasant bedtime ritual, doing things that give you a sense of security and comfort.
- Be wary of TV or other electronic devices before bed. Research suggests they can interfere with sleep.
- Use your bedroom only for sleep (and intimacy) — not for worrying, discussing problems or paying bills.
- Create a sleep-friendly room — one that's cool, dark and quiet. Consider using earplugs or a noise-masking fan.
- If you don't fall asleep within 20 or 30 minutes, get up and leave your bedroom. Read a book or do some other calming activity until you feel sleepy. And remember, you can miss some sleep and still have a good, productive day.
- A healthy amount of sleep for most adults is seven to eight hours a night. If selfcare techniques don't help, talk to your health care provider. Sleep problems are treatable.