4. Limit daytime naps
Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.
If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.
5. Include physical activity in your daily routine
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.
Spending time outside every day might be helpful, too.
6. Manage worries
Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.
Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.
Know when to contact your doctor
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.
May 03, 2017
See more In-depth
- Bonnet MH, et al. Treatment of insomnia in adults. http://www.uptodate.com/home. Accessed April 7, 2017.
- Sleep deprivation and deficiency. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/health-topics/topics/sdd. Accessed April 7, 2017.
- Sleep hygiene tips. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html. Accessed April 7, 2017.
- Jackson EJ, et al. Safety during night shifts: A cross-sectional survey of junior doctors' preparation and practice. BMJ Open. 2013;3:1.
- Anxiety disorders. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml. Accessed April 10, 2017.
- Olson EJ (expert opinion). Mayo Clinic, Rochester, Minn. April 10, 2017.