Prevention of Sleep Disorders

Good sleep habits can help you get a good night's sleep. Here are some tips:

• Try to go to bed at the same time every night and get up at the same time every morning. Try not to take naps during the day because naps may make you less sleepy at night.

• Try to avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can make you wake up later in the night.

• 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 3 hours before the time you go to sleep.

• Don't eat a big meal late in the day, although a light snack before bedtime may help you sleep.

• Make your sleeping place 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.

• Create a routine to help you relax and wind down before sleep, such as reading a book or taking a bath. Watching the news just before bed may keep some people awake, especially if the news is upsetting.

• Try not to use your bed for anything other than sleeping and sex.

• If you can't fall asleep and don't feel sleepy, get up and do something else until you feel sleepy. Just make sure that you don't do anything stimulating.

• 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 "let go" of those worries overnight.

• See your health care provider if you think you have a sleep problem or a sleep disorder.