Tips for Getting a Good Night's Rest

  • Tips for getting a good night restMaintain a regular sleep schedule; get up and go to sleep the same time every day.
  • Get plenty of bright light exposure, particularly natural daytime light.
  • Decrease fluids several hours before bedtime.
  • Go to the bathroom before getting into bed to sleep.
  • Use your bed only for sleeping and intimacy with your partner.
  • Set the thermostat for a slightly cool bedroom temperature for sleeping.
  • Make a regular, relaxing bedtime routine a habit.
  • Lie down to sleep only when sleepy.
  • If you are unable to sleep after 15 minutes, get out of bed and engage in a relaxing activity like listening to music, meditation or reading until you are sleepy.
  • Keep lighting and noise at comfortable levels when trying to sleep.
  • Sleep as much as needed to feel refreshed, but avoid spending too much time in bed.

Want to Learn More?

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Medical content reviewed by: Nina Browner, MD—Medical Director of the NPF Center of Excellence at the University of North Carolina at Chapel Hill in North Carolina and by Fernando Pagan, MD—Medical Director of the NPF Center of Excellence at Georgetown University Hospital in Washington, D.C.

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