The Stay-Alert Secret of Caffeine

Tips for Better Sleep

If medical problems aren't causing sleep trouble, these "sleep hygiene" tips might help:

• Stick to a regular bedtime schedule. Get out of bed at the same time each morning (even on weekends and holidays).
• Avoid napping during the day.
• Avoid stressful activities and vigorous exercise for two hours before going to bed.
• Before going to bed, try relaxation techniques, such as deep breathing, yoga, or meditation.
• Make sure your bedroom is dark, quiet, and cool. Use earplugs or eye shades if needed.
• Leave the bedroom if you can't sleep. Go into another room and read or do something relaxing and quiet.
• Exercise regularly.
• Avoid substances that contain caffeine (such as coffee, tea, soft drinks, or diet pills).
• Avoid alcohol and nicotine before bed.