Healthy Sleep Habits

Establish a regular schedule, going to bed and getting up at the same time each day.  Do not go to bed until you are sleepy.

Exclude or limit naps.

Plan for a comfortable bed and bedroom (cool, dark, quiet).

• Use your bedroom for only two functions.
• Sleep alone if your bed-partner disturbs your sleep.

Have a relaxing bedtime routine (warm bath, music, meditation).

Provide your body with good nutrition and fluids

• Go easy on liquids in the evening.
• Avoid late heavy evening meals.
• Light evening snacks are okay.
• Avoid caffeine-containing products (coffee, tea, cola, etc.).
• Avoid alcoholic beverages, especially after dinner.

Avoid nicotine, especially near bedtime.

Walk for 30 minutes or more daily at a set time, early in the day.

Get daily sun exposure for 30 minutes or more, using protection.

If you tend to worry, schedule a time early in the day to worry, write worries with possible solutions in a journal, or talk your worries over with a friend.

When unable to get to sleep, get out of bed, go to another room to relax with music, TV, or a book until you get sleepy.

Sleep should happen; do not think you can make it happen.

Consider seeking help from the UNM Hospital Sleep Disorders Center if:

• Your sleep is unsatisfactory for three or more weeks;
• You sleep when you do not plan to in the day time;
• An observer notices unusual or concerning sleep behaviors.

We wish you satisfying sleep and alert, enjoyably productive days!