10 Tips for a Better Night’s Sleep
- Go to sleep and wake up at the same time every day, including weekends. It’s important for your body to have a regular sleeping schedule.
- Set a relaxing bedtime routine, such as listening to calming music, reading a book or taking a warm bath.
- Make sure your bedroom is cool. Your body temperature naturally decreases to initiate sleep. A bedroom temperature between 60 and 67 degrees Fahrenheit helps promote sleep.
- Make sure your bedroom is quiet. Turn off noisy distractions such as a TV. Silence unwanted noise with earplugs or use “white noise,” such as from a fan, sound machine or an app.
- Make sure your bedroom is dark. Use blackout shade to block out unwanted light and dim the lights on your digital clock.
- Sleep on a mattress and pillows that are comfortable and supportive.
- Finish eating meals 2-3 hours before bedtime.
- Exercise regularly. A low-impact fitness program, like walking, swimming or yoga, is helpful for managing pain and stiffness and improving sleep.
- Try to limit how many caffeinated products you consume in the afternoon.
- Alcohol and nicotine in your body can disrupt sleep and can cause nighttime waking. For optimal sleep, skip them close to bedtime or altogether.