Improve Your Sleep

by Dr. Bob Campbell

One of the worst things you can do for your sleep is to worry about it. Here are some tried-and-true approaches to use instead:

1. Go to bed at the same time, wake up at the same time, seven days a week.

2. Avoid caffeine, spicy foods, and heavy meals for four to six hours before sleep.

3. Limit alcohol consumption to one drink at dinner.

4. Maintain bedroom for sleep and sex only. Read, watch TV, check email, and the like elsewhere.

5. Exercise early in the day, preferably before 2:00pm.

6. Maintain a comfortable temperature in your bedroom. Cool but not cold temperatures are often most conducive to sleep.

7. Expose yourself to adequate natural light during the day.

8. Set up a relaxing bedtime routine, avoiding emotional stress and upset.

9. If you're lying in bed for more than 20 minutes without falling asleep, get up and read (something non-stimulating) for 20-30 minutes or until you feel sleepy. Repeat this as necessary.