Tips for getting more sleep

Try the following tips to help you get seven to eight hours of sleep each night.

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

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 pm.

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

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.

Avoid eating/drinking, watching television, doing work or 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.

Begin relaxing one hour before 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.

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

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

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