How to Sleep Better

In some cases, sleep problems are related to preventable health conditions, such as obesity. Addressing such conditions may help prevent sleep problems. For example, experts think that weight loss may help overweight people who have obstructive sleep apnea.

Other times, lifestyle modifications may be needed to prevent a sleep disorder from developing. For example, exercising and maintaining a healthy diet can help ward off sleep problems.

Other sleep problems can be avoided by practicing good sleep habits, called sleep hygiene. Below are some suggestions for better sleep:

• Try to go to sleep at the same time each night and get up at the same time each morning. Try not to take naps during the day, because naps may make you less sleepy at night.
• Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants that can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.
• Get regular exercise. Try not to exercise close to bedtime, because it may stimulate you and make it hard to fall asleep. Experts suggest not exercising for at least three to four hours before the time you go to sleep.
• Don't eat a heavy meal late in the day.
• Make your bedroom comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.
• Follow a routine to help you relax and wind down before sleep, such as reading a book, listening to music, or taking a bath.
• Avoid prolonged use of phones or reading devices ("e-books") that give off light before bed. This can make it harder to fall asleep.
• Avoid using your bed for anything other than sleep or sex.
• If you can't fall asleep and don't feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy.
• If you have trouble lying awake worrying about things, try making a to-do list before you go to bed. This may help you to avoid focusing on those worries overnight.