How to Aid Sleep

More than one-third of U.S. adults don't get enough sleep, according to the U.S. Centers for Disease Control and Prevention. We all need enough sleep to stay healthy and remain alert throughout the day, and most adults need about seven to eight hours of sleep each night to function well. If you want to enjoy a deep sleep that leaves you refreshed when you wake in the morning, avoid factors that can keep you awake at night and take measures that will help you sleep well.

Instructions

• 1

  Stick to a regular bedtime and waking time, including on weekends. This will help to regulate your body's natural sleep-wake rhythm and improve the quality of your sleep.

• 2

  Avoid napping during the day and immediately after dinner. If you slept poorly during the night and need to nap to get through the day, nap for less than one hour before 3 p.m.

• 3

  Leave the bed and do something if you don't fall asleep within 20 minutes of retiring. Read a book or watch the television until you start to feel sleepy and need to go back to bed. During the other activity, avoid bright and overhead lights that might keep you awake.

• 4

  Soak in a hot bath about 90 minutes before you go to bed. This can help soothe and relax your muscles before you retire. Listening to gentle music or reading a book just before bedtime also can aid sleep.

• 5

  Exercise only in morning or early afternoon. Don't exercise for at least four hours before going to bed. Avoid other stimulants, such as alcohol, coffee and cigarettes for about six hours before you retire.

• 6

  Create a comfortable environment in the bedroom. Ensure the room is the right temperature, well-ventilated and dark enough for sleep. If your mattress is old and uncomfortable, invest in a new one. Try to reserve your bed for sleeping. Avoid working, reading or watching television while in bed.