The National Sleep Foundation has provided the following tips and strategies to help you get the sleep you need:

 

 

• Avoid caffeine, nicotine and alcohol in the late afternoon and evening.

• Don’t nap during the day – it can affect your ability to sleep at night.

• Exercise regularly, but do so at least three hours
before bedtime.

• Establish a regular, relaxing bedtime routine that will allow you to unwind and send a “signal” to your brain that it’s time to sleep.

• Avoid exposure to bright light before bedtime.

• Consider your sleep environment – make it as pleasant, comfortable, dark and quiet as you can.

• If you can’t go to sleep after 30 minutes, don’t stay in bed tossing and turning – get up and involve yourself in a relaxing activity such as listening to soothing music or reading.

• Associate your bedroom with sleep. 

 

A trip to the doctor is always a good first step if you think you have a sleep problem or feel sleepy during the day. There may be underlying problems contributing to your sleepiness.