Get Your Zzzzs

U.S. Department of Health and Human Services’ Office on Women’s Health

Posted: April 1, 2008

Tired of feeling tired during the day? Here are some tips to help you get the sleep your body needs.

• Try to go to sleep at the same time each night and get up at the same time each morning. Do not take naps after 3 p.m.
• Avoid caffeine, nicotine and alcohol late in the day or at night.
• Get regular exercise. Exercise during the day — make sure you exercise at least 5 to 6 hours before bedtime.
• Make sure you eat dinner at least 2 to 3 hours before bedtime.
• Keep your bedroom dark, quiet and cool. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.
• Follow a routine to help relax and wind down before sleep, such as reading a book, listening to music or taking a bath.
• If you can't fall asleep within 20 minutes or don't feel drowsy, get up and read or do something that is not too active until you feel sleepy. Then try going back to bed.
• If you lay awake worrying about things, try making a to-do list before you go to bed.
• See your doctor if you think that you have insomnia or another sleep problem.

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