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    Your Sleep Checklist

    Getting a good night's rest is good for your body and your mind. Use this checklist to wake up in the morning refreshed:

    • Go to bed and wake up at the same time every day.
    • Create a relaxing bedtime routine to get your body and mind ready to sleep.
    • Make your bedroom dark, quiet, cool, and comfortable.
    • Skip caffeinated beverages within 6 to 8 hours of bedtime.
    • Avoid eating big meals close to bedtime -- especially spicy foods, which may cause heartburn.
    • Exercise at least 20 minutes each day, but try to do it at least 6 hours before bedtime.
    • Can't sleep? Read or listen to soft music. Skip the TV, tablet, and smartphone.
    • Start a sleep diary to track what affects your rest.
    • Move the computer and TV out of your bedroom so they don't distract you. Don't just swap in your tablet or phone -- their lights and distractions can keep you up late.
    • Make it a priority to get at least 7 hours of sleep every night.
    • If you nap, keep it short (20-30 minutes) and not close to bedtime. Late-day naps can lead to sleepless nights.
    • Finish that glass of wine at least 3 hours before bed so it doesn't wake you up later.
    • Consider moving your pet out of your bed, and maybe out of your bedroom.
    • Wear sunscreen and spend time in the sunlight. But avoid bright lights close to bedtime.
    • If you still can't sleep well after doing all of these things, talk to your doctor about your next steps.

    Recommended Related to Sleep Disorders

    Snuggle Up With the Perfect Pillow

    Nothing starts your day off better than getting a good night's sleep. And sleeping with the right pillow can help. "Pillows can not only impact the quality of our sleep, but also how healthfully we rest and recharge," says sleep expert Michael Breus, PhD, a clinical psychologist and author of Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep. But the wrong pillow may worsen headaches, neck pain, shoulder and arm numbness, discomfort, sneezing, and wheezing, notes orthopaedic...

    Read the Snuggle Up With the Perfect Pillow article > >

    WebMD Medical Reference

    Reviewed by Jennifer Robinson, MD on October 22, 2014

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