Do you wake

up tired?

These tips can help you fall asleep more easily and sleep more soundly.

7 Tips for a Great Night's Sleep.

What you do during the day, especially in the hours leading up to bedtime, has a big impact on the quality of your sleep. These bedtime tips will help you unwind, relax and get the most out of your nights.


1. Eliminate caffeine after noon.

It can take up to 7 hours for half the caffeine you’ve consumed to wear off. You may not still feel its effects, but it can reduce the quality and depth of your sleep.


2. Turn off the computer and TV.

Stay away from screens at least an hour before bedtime. Blue light from computers or other devices sways your internal clock, making it harder to fall asleep.


3. Adjust the thermostat.

Most people sleep best in a slightly cool bedroom (65 – 68 degrees). At that temperature, our bodies don’t have to do anything to create or release heat.


4. De-stress with a warm shower.

Warm skin actually lowers your internal body temperature and helps prepare you for sleep.


5. Avoid exercising before bedtime.

It’s best to finish your workouts a few hours before bedtime so your body has time to cool down. A cooler core body temperature helps promote sleep.


6. Keep a regular sleep schedule.

A consistent sleep schedule, even on weekends, reinforces your body’s sleep-wake cycle and helps promote better sleep at night.


7. Make a list.

Your sleep is likely to suffer when you have too much to do, and too much to think about. Write down what’s likely to keep you up and set it aside for morning.

Pete Bils
Pete Bils is VP, Sleep Innovation & Clinical Research for Sleep Number. He enjoys learning about sleep and helping others improve their sleep habits. Follow him on Twitter and watch more sleep tips on Youtube.

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tracking your sleep.

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