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Getting a Good Night’s Sleep

The things you do when you’re awake can have an impact on your sleep. Here are a few tips that can help you get better sleep so you can wake up feeling rested.

During Your Day

Good habits during your day can help promote better sleep.

Nicotine & caffeine

Get regular exposure to sunlight. Try for at least 30 minutes a day, preferably in the morning.

Nicotine & caffeine

Avoid nicotine and caffeine. Both are stimulants that can keep you up.


If you’re taking regular medication, check with your doctor about its effects.


If you nap, try to avoid taking one within six hours of your bedtime.


Try to get your workouts in at least two to three hours before bed.

Large meals

Stay away from large meals and a lot of liquids within a few hours of bedtime.

Winding Down for Bed

Taking time to relax before crawling into bed can make getting to sleep easier.


Alcohol can decrease the quality of your sleep.

Dim lights

Dim the lights in the evening. It will help your body know it’s time for sleep.


Relax before getting in bed. Make reading a book, listening to music, or journaling a ritual.

Hot bath

A hot bath can help you wind down.


Make sure your bedroom is helping you sleep well.

  • Make sure your bedroom is cool and dark.
  • Try to keep electronics and other distractions out of the bedroom.
  • Don’t lie in bed awake. If you’re up for more than 20 minutes, get up and do something relaxing until you feel like you’re ready to sleep.

Off-Cycle Sleep

Getting good sleep during the day can be a challenge. In addition to the tips above, here are some things that may help.

  • Try to stick to a consistent sleep schedule if you can.
  • Get exposure to bright light while you’re awake at night and avoid sunlight before bed.
  • If you can’t get your room dark with shades or curtains, use an eye-mask.
  • Ear plugs or white noise can help cancel out sounds that might wake you up.