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.