(HealthDay News) — Sleep is a complex biological process that helps you process new information, stay healthy and feel rested, the U.S. National Library of Medicine says.
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Here are suggestions for getting enough quality sleep:
- Go to bed and wake up at the same time every day.
- Avoid caffeine, especially in the afternoon and evening.
- Avoid nicotine.
- Exercise regularly, but avoid exercise late in the day.
- Avoid alcoholic drinks before bed.
- Avoid large meals and beverages late at night.
- Don’t take a nap after 3 p.m.
- Relax before bed.
- Keep the temperature in your bedroom cool.
- Eliminate distractions such as noises, bright lights, and a TV, computer or phone in the bedroom.
- Get enough sunlight exposure during the day.
- Don’t lie in bed awake. If you can’t sleep for 20 minutes, get up and do something relaxing.
- See a doctor if you have continued trouble sleeping. You may have a sleep disorder, such as insomnia or sleep apnea.
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