A few tips on how to sleep better

1. Consistent sleep and wake times

   
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   Keeping a consistent sleep schedule helps you sleep better. Get up at the same time every day, even on weekends and during vacation.

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2. Give yourself enough time to sleep

   Set a bedtime that is early enough for you to get at least 7 hours of sleep. Not going to bed unless you are sleepy also helps for a restful sleep. Remember consistency is key.

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3. Establish relaxing bedtime rituals

   

   Limit exposure to light in the evenings. Light from your computer screen and/or cellphone can increase the time it takes to fall asleep. Try reading a book or listening to music instead.

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4. Keep your room cool & comfortable

   Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature. Invest in thick curtains to ensure a dark room to sleep in. Use your bed only for sleep and sex.

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5. If you can’t fall asleep, get up

   
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   If you don’t fall asleep after 20 minutes, get out of bed. Walk around for few minutes, read a book, then try falling back to sleep. Reduce your fluid intake before bedtime.

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6. Avoid alcohol and coffee

   
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   Avoid consuming caffeine in the late afternoon or evening. Avoid consuming alcohol before bedtime. These stimulants can stay in the system for a few hours, so a cup of coffee you had at 3 pm can be the reason you aren’t able to sleep at 10 pm.

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   These are just a few tips that can help those people that don’t have a sleep disorder. If you have tried to improve your nights and find you still can’t sleep despite making changes, you may be suffering from a sleep disorder. Speak to your physician about excessive fatigue. Sleep testing is easy and more accessible than ever before.

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