Here are some helpful tips for getting a good nights rest.

Creating Healthy Habits:

1. Keep regular and consistent sleeping hours by going to sleep and waking at the same times everyday.
2. Avoid taking naps during the day. If unavoidable limit nap time to 30-35 minutes in the afternoon.
3. Avoid any alcoholic or caffeinated beverages, nicotine, as well as heavy, spicy, or sugary foods 4-6 hours before going to sleep.
4. Exercise regularly but not within three hours of bedtime.
5. Avoid going to bed unless you are sleepy, if you cannot fall asleep within 15-10 minutes, go into another room and try light reading.

Creating a Good Sleep Environment:

1. Use comfortable bedding.
2. Set comfortable temperature and keep room well ventilated.  Most people sleep better in cooler environments.
3. Block out all distracting noise.
4. Use the bed for sleep only and avoid reading, watching TV, using a laptop computer etc.
5. Keep the bedroom dark during sleeping hours and a dim (15 watt) light bulb for a bedside lamp.

Getting Ready for Bed:

1. Have a light snack before bed such as warm milk, hot tea or a banana.
2. Practice relaxation techniques before bed like yoga, deep breathing, progressive muscle relaxation, etc.
3. Create a pre-sleep ritual by taking a bath, reading 10-15 minutes, listening to soft music or a book on tape.
4. Avoid activities that are over-stimulating.  For children, avoid scary movies, chocolate, and tickling.  Again, warm baths, a calm bed-time story, and warm milk are all conducive to a good night’s rest.

Waking in the Middle of the Night:

1. Avoid looking at the clock in order to avoid anxiety about sleeping. 
2. If you cannot fall back asleep, go into another room and try a quiet activity.
3. Take a hot bath.
4. Have a light snack like warm milk, a banana or sugarless cereal.