Nine tips to getter better night’s sleep during stressful times
- Stick to a sleep schedule. Try to go to bed at the same time every night and wake up at the same time every morning, even on weekends.
- Go outside and get about 30 minutes of light each day, it helps sleep patterns.
- Exercise on a regular basis. A morning or afternoon workout is ideal.
- If you take a nap during the day, keep it less than an hour. Napping after 3PM can throw off your sleep cycle.
- Cut off caffeine (coffee, many teas, chocolate, and many soft drinks) by the early afternoon, which can take up to eight hours to wear off.
- Avoid or limit alcohol, large meals, and drinking a lot of fluid for several hours before bedtime.
- Keep your bedroom cool, dark, and quiet, without distractions like TV or a computer. Avoid using an electronic device to read in bed; the light from the screen can trick your brain into thinking it is daytime. If you need to be on the computer late at night, consider buying some blue light filtering glasses.
- Reading, listening to music, or relaxing before bed with a hot bath/shower, or deep breathing can help you get to sleep.
- Get out of bed and do something relaxing if you don’t fall asleep within 20 minutes, or if you’re up in the middle of the night for a sustained period of time.