10 Tips for Better Sleep and the Best Cure for Insomnia

The best cure for insomnia is to get a lot of sleep.

W.C. Fields

The average person requires 7-9 hours of sleep nightly to feel refreshed in the morning and productive during the day. Cheating yourself of sleep?  Not a good idea. Your body will keep tabs and eventually force you to pay back the debt.

  1. Improve sleep environment: good mattress, comfy pillow, clean room, dark, cool temperature.
  2. Reduce light exposure in the evening, use night lights for bathroom runs, but get good day light exposure during waking hours.
  3. Use the bed only for sleeping and a 3 letter word that starts with “s”.
  4. No naps after 3pm. Gary, are you paying attention?
  5. Wear light cotton loose PJ’s (fun fact: 31% of men sleep in the nude).
  6. Don’t eat a heavy evening meal or 2-3 hours before going to bed.
  7. Don’t sleep with lights or TV on.
  8. No evening alcohol or caffeine. This includes chocolate.
  9. Exercise every day, early is best.
  10. Talk to your primary care provider if you are constantly tired, snore loudly, or are over using an over-the-counter sleep aid.

Check out the National Sleep Foundation for more sleeping facts and advice.

 

Published by

Kathy

I am a Nurse Practitioner from Rochester, NY presently working in both the inpatient and outpatient hospital psychiatric settings.

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