Good sleep habits, in addition to a healthy sleep environment, play a vital role in how well you sleep.  With that in mind, we offer these tips for achieving a better night’s sleep.


1. Maintain Regular Hours
Keep a regular bedtime and wake time schedule, even on the weekends.  Your internal clock will stay in sync if you go to bed and get up around the same time.

2. Establish a Routine
Creating a regular, relaxing bedtime routine each night  before you go to bed helps your body know when it’s time to start winding down.

3. Get Regular Exercise
Exercising regularly helps relieve the body of tension.  Note: Exercising too close to bedtime may result in the body being too over stimulated to sleep.

4. Create a Peaceful Environment
A cool, dark and quiet room is the best environment for achieving a better night’s sleep.

5. Make Sure Your Mattress is Comfortable
Sleep on a comfortable mattress – avoid sleeping on a mattress that’s too hard, too soft, too old or too small.

6. Cut Down On Stimulants
Avoid caffeine – coffee, tea, soft drinks, and chocolate – too close to bed time.  It can interfere with falling asleep and can also prevent you from entering the deep state of sleep your body needs.

7. Avoid Nicotine
Do not smoke before bedtime.  Smokers take longer to fall asleep and can experience disrupted sleep.

8. Avoid Alcohol
Avoid alcohol close to bedtime.  It can lead to disrupted, fragmented sleep later in the night.

9. Begin Unwinding Early
Try to deal with your distractions and concerns several hours before you go to bed.

10. Make It A Priority
Continue to keep your routine, even when you are tempted to stay up late.  You’ll be thankful you did when morning rolls around.