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How long and how well you sleep can affect your mental and physical well-being. Here are some tips to get the sleep you need.
 
Get enough sleep.
  Most adults need between 7.5 to 8.5 hours of uninterrupted sleep.
 
Maintain a regular sleep schedule.
  Try to go to bed at the same time and get up at the same time every day, including on weekends.
 
Establish a regular bedtime routine.
  Soaking in a hot bath, reading a book or listening to soothing music, or drinking herbal tea an hour before bed can help you relax.
 
Create a sleep-conducive environment.
  Avoid bright light around the house before bed. Using dimmer switches in living rooms and bathrooms before bed can be helpful.
 
Use your bedroom only for sleep.
  Remove work materials, computers and television sets from your bedroom. Bright light from watching TV or using the computer may inhibit sleep.
 
Don't go to bed on a full stomach.
  Finish eating at least 2 to 3 hours before your regular bedtime.
 
Exercise regularly.
  It is best to complete your workout at least 3 hours before bedtime.
 
Avoid stimulants before bed.
  Stay away from caffeine and nicotine in the evening. They will delay sleep during the night.
 
Avoid alcohol close to bedtime.
  It can lead to disrupted sleep later in the night.
 
Relax your mind.
  If you can't get to sleep for over 30 minutes, get out of bed and do something boring in dim light till you are sleepy.