23 Tips for Getting More Sleep

A lot of surprising things can affect your sleep. For example, what you drink and when you drink it, electronic devices like your phone or tablet, the temperature of the room, how much you exercise — even when you go to bed each night.

Together, these things are called sleep hygiene and practicing good sleep hygiene can help you get consistent, healthy sleep — and help your heart at the same time. 

Here are some proven tips that can help you get more sleep: 

Good Sleep Hygiene

Avoid eating/drinking, watching television, doing work or even reading in bed because you’ll associate your bedroom with activities other than sleep and intimacy.

Set wake time and bedtime; follow it every day, including weekends. 

Get up every day at the same time regardless of the number of hours you slept and avoid napping if possible.

If you’re a clock watcher, face the clock in the opposite direction.

Set your bedroom thermostat at a comfortably cool temp.

Tidy your room so it doesn’t distract you as you try to fall asleep.

Start a relaxation routine about one hour before bedtime.
Turn off all unnecessary electronic devices or remove them from the bedroom. 

Add a blue light filter to electronic devices that you need to keep in your bedroom.

Use ear plugs and eye shades if necessary.

Use shades on your windows.

Lock your room so you feel safe.

Food and Drink

Limit alcoholic beverages throughout the day and avoid them after 5 pm. Alcohol interferes with sleeping.

Avoid caffeinated beverages and foods like tea, coffee, cola and chocolate, particularly after 4 p.m.

Avoid nicotine; if you are not ready to quit smoking yet, at least limit your smoking after 4 p.m. 

Limit your fluid intake two hours before bedtime.

Don’t go to bed hungry. Hunger pangs can keep you awake.

Limit spicy foods, particularly after dinner, as they can cause indigestion and interfere with sleep.

EXERCISE

Get at least 30 minutes of aerobic activity several times a week at least four hours before bedtime.

PREP FOR BED

Relax one hour before your bedtime. Meditation, reading or listening to relaxing music can help.

If you wake during the night and can’t fall back to sleep, get out of bed and sit in a chair until you feel you can fall asleep.

Don’t force sleep; sleep only as much as necessary to feel rested.

Discuss all sleeping supplements and over-the-counter medications with your MDVIP-affiliated doctor before using.