Things You'll Need:
- bed, blanket, pillow
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Step 1
Sleep at the same time every night. A regular pattern of going to bed and waking up helps the body to adjust to a schedule of sleep.
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Step 2
Nap wisely. Naps are not a substitute for a full night's sleep. Napping too much during the day can interfere with nighttime sleep. Limit naps to 10 to 15 minutes.
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Step 3
Exercise regularly. A regular program of exercise can help you to fall asleep faster and make sleep more restful. D do not exercise too close to bed time because the stimulation of exercise can prevent getting to sleep.
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Step 4
Relax and unwind at night before gong to bed. Relaxing activities including listening to soothing music, reading a good book or taking a warm bath.
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Step 5
Limit eating at night. A heavy meal late in the day can cause heartburn and interfere with sleep. Alcohol can also cause disturbances in sleep.
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Step 6
Minimize distractions. The bedroom should be used only for sleep and rest.
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Step 7
Make the bedroom comfortable in temperature. Heavy, dark shades can keep the outside disturbances from the bedroom.
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Step 8
Do not try too hard to sleep. If you cannot get to sleep, get up and do something relaxing, like reading, until drowsy.
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Step 9
Check medications because some medications contain stimulants and can interfere with sleep.
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Step 10
Be cautious about sleeping pills, because they can interact with other medicines.
