Woman sleeping in blue light from TV
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1. Power Down

The soft blue glow from a cell phone, tablet, or digital clock on your bedside table may hurt your sleep.

Tip: Turn off TVs, computers, and other blue-light sources an hour before you go to bed. Cover any displays you can't shut off.

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Businessman sleeping with feet up at desk
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2. Nix Naps

You’ll rest better at night. But if you have to snooze while the sun's up, keep it to 20 minutes or less. Nap in the early part of the day.

Tip: Overcome an afternoon energy slump with a short walk, a glass of ice water, or a phone call with a friend.

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Woman turning away alarm clock
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3. Block Your Clock

Do you glance at it several times a night? That can make your mind race with thoughts about the day to come, which can keep you awake .

Tip: Put your alarm clock in a drawer, under your bed, or turn it away from view.

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Sleep position with pillow between knees
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4. Try a Leg Pillow for Back Pain

Your lower back may not hurt enough to wake you up, but mild pain can disturb the deep, restful stages of sleep. Put a pillow between your legs to align your hips better and stress your lower back less.

Tip: Do you sleep on your back? Tuck a pillow under your knees to ease pain.

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Sleeping on side with neck in neutral position
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5. Put Your Neck in 'Neutral'

Blame your pillow if you wake up tired with a stiff neck. It should be just the right size -- not too fat and not too flat -- to support the natural curve of your neck when you're resting on your back. Do you sleep on your side? Line your nose up with the center of your body. Don’t snooze on your stomach. It twists your neck.

Tip: Use good posture before bed, too. Don't crane your neck to watch TV.

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Mattress with inset of dust mitesleep
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6. Seal Your Mattress

Sneezes, sniffles, and itchiness from allergies can lead to lousy shut-eye. Your mattress may hold the cause. Over time, it can fill with mold, dust mite droppings, and other allergy triggers. Seal your mattress, box springs, and pillows to avoid them.

Tip: Air-tight, plastic, dust-proof covers work best.

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Couple embracing in bedroom
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7. Save Your Bed for Sleep and Sex

Your bedroom should feel relaxing. Don’t sit in bed and work, surf the Internet, or watch TV.

Tip: The best sleep temperature for most people is between 68 and 72 degrees.

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Man Waking Up at 7:15 AM
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8. Set Your Body Clock

Go to sleep and wake up at roughly the same time every day, even on weekends. This routine will get your brain and body used to being on a healthy snooze-wake schedule. In time, you'll be able to nod off quickly and rest soundly through the night.

Tip: Get out in bright light for 5 to 30 minutes as soon as you get out of bed. Light tells your body to get going!

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Pouring coffee into cup
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9. Look for Hidden Caffeine

Coffee in the morning is fine for most people. But as soon as the clock strikes noon, avoid caffeine in foods and drinks.  Even small amounts found in chocolate can affect your ZZZs later that night.

Tip: Read labels. Some pain relievers and weight loss pills contain caffeine.

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Man jogging in the morning
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10. Work Out Wisely

Regular exercise helps you sleep better -- as long as you don’t get it in too close to bedtime. A post-workout burst of energy can keep you awake. Aim to finish any vigorous exercise 3 to 4 hours before you head to bed. 

Tip: Gentle mind-body exercises, like yoga or tai chi, are great to do just before you hit the sack.

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Cheese and cracker in moonlight
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11. Eat Right at Night

Don’t eat heavy foods and big meals too late. They overload your digestive system, which affects how well you sleep. Have a light evening snack of cereal with milk or crackers and cheese instead.

Tip: Finish eating at least an hour before bed.

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Brandy snifter laying on its side
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12. Rethink Your Drink

Alcohol can make you sleepy at bedtime, but beware. After its initial effects wear off, it will make you wake up more often overnight.

Tip: Warm milk and chamomile tea are better choices.

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Glass turned upside-down on counter
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13. Watch What Time You Sip

Want to lower your odds of needing nighttime trips to the bathroom? Don’t drink anything in the last 2 hours before bed. If you have to get up at night, it can be hard to get back to sleep quickly.

Tip: Keep a nightlight in the bathroom to minimize bright light.

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burning candle casts circular light pattern
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14. Lower the Lights

Dim them around your home 2 to 3 hours before bedtime. Lower light levels signal your brain to make melatonin, the hormone that brings on sleep.

Tip: Use a 15-watt bulb if you read in the last hour before bed.

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Close-up of blades of cooling fan
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15. Hush Noise

Faucet drips, nearby traffic, or a loud dog can chip away at your sleep. And if you're a parent, you might be all too aware of noises at night long after your children have outgrown their cribs.

Tip: Use a fan, an air conditioner, or a white noise app or machine. You can also try ear plugs.

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Stubbed out cigarette in ashtray
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16. Turn Down Tobacco

Nicotine is a stimulant, just like caffeine. Tobacco can keep you from falling asleep and make insomnia worse.

Tip: Many people try several times before they kick the habit. Ask your doctor for help.

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Dog sleeping in bed between two people
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17. Beds Are for People

A cat's or a dog's night moves can cut your sleep short. They can also bring allergy triggers like fleas, fur, dander, and pollen into your bed. 

Tip: Ask your vet or animal trainer how you can teach your pet to snooze happily in its own bed.

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Feet on edge of bathtub
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18. Free Your Mind

Put aside any work, touchy discussions, or complicated decisions 2 to 3 hours before bed. It takes time to turn off the "noise" of the day. If you’ve still got a lot on your mind, jot it down and let go for the night. Then, about an hour before you hit the sack, read something calming, meditate, listen to quiet music, or take a warm bath.

Tip: Even 10 minutes of relaxation makes a difference.

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Pill bottles, dark background
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19. Use Caution with Sleeping Pills

Some sleep medicines can become habit-forming, and they may have side effects. Ideally, pills should be a short-term solution while you make lifestyle changes for better Zzzz's. Ask your doctor what’s OK.

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Woman in bed, covering eyes
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20. Know When to See Your Doctor

Let them know if your sleeplessness lasts for a month or more. They can check to see if a health condition -- such as acid reflux, arthritis, asthma, or depression -- or a medicine you take is part of the problem.

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Sources | Medically Reviewed on 03/14/2019 Reviewed by Nayana Ambardekar, MD on March 14, 2019


1) Eric Anthony Johnson / 81a
2) Paul Bradbury / OJO Images
3) Lilli Day / Photodisc
4) Jacob Hutchings / Digital Light Source
5) Jose Luis Pelaez Inc / Blend
6) Charlie Abad /Photononstop, inset: Andrew Syred/Photo Researchers, Inc.
7) Siri Stafford / Stone
8) Radius Images
9) Slivinski Photo / Photographer's Choice
10) Markus Bernhard / Taxi
11) Davies and Starr / Digital Vision and Thinkstock
12) Tony Cordoza / Photographer's Choice
13) Thinkstock
14) Vilhjalmur Ingi Vilhjalmsson / Flickr
15) PASIEKA / Science Photo Library
16) Adam Gault / OJO Images
17) Nick Vedros & Assoc. / Photographer's Choice
18) Elea Dumas / Brand X Pictures
19) David Elliott / Iconica
20) Blake Sinclair / Workbook Stock


Qanta Ahmed, MD, sleep specialist at the Winthrop-University Hospital Sleep Disorders Center in Mineola, N.Y.
National Sleep Foundation: "Jet Lag and Sleep," "Cognitive Behavioral Therapy for Insomnia," "Can't Sleep? What to Know About Insomnia," "The Sleep Environment."American Academy of Sleep Medicine: "Sleep Hygiene – The Healthy Habits of Good Sleep."
Tworoger, S. Sleep, November 2003; vol 26(7): pp 830-6.
Sleepbetter.org: "17 Healthful Sleep Tips."
Paul Zolty, MD, Sleep specialist Georgia Lung Association.
National Institutes of Health: "Facts About Insomnia."

Reviewed by Nayana Ambardekar, MD on March 14, 2019

This tool does not provide medical advice. See additional information.

THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.