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Get 8 hours of sleep every night |
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Set and maintain a regular bedtime, seven nights a week |
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Exercise at least 3 to 5 hours before bedtime, preferably mornings |
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Eat dinner at least 3 hours before bedtime |
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Avoid consuming alcohol or caffeine at least 3 hours before bedtime |
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Avoid any activity that gets you wound up before bedtime |
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Enjoy a relaxing bedtime routine during the hour before bedtime
(i.e. a warm bath, reading, listening to mellow music, meditation, etc.) |
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Make sure your bedroom is dark |
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Make sure the temperature setting is right for you |
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Eliminate any noise distractions or use a white noise machine to block distractions |
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Make sure your mattress and bedding is comfortable to suit your needs |
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During stressful periods, keep paper and pen at bedside and make a to-do list for the next day
(this gets your thoughts on paper, so that your sub-conscious can shut down for the night) |
