A good night’s sleep is an essential component of a healthy, happy life.  Known as “sleep hygiene,” there are several behaviors we can follow to get better sleep.

1. Maintain a regular sleep routine. Go to bed and get up around the same time every day of the week.  Ideally, you should try not to deviate by more than 20 minutes. 
2. Avoid naps if possible. When we nap, it decreases the amount of sleep at night.  This can lead to difficulty falling asleep and may cause sleep fragmentation. 
3. Don’t lay awake in bed for more than ten minutes. The American Sleep Association (ASA) recommends getting out of bed and sitting in a chair in the dark if you find your mind racing or worrying about not being able to sleep.  “Do your mind racing in the chair until you are sleepy, then return to bed,” the ASA suggests.  Definitely do not turn on the TV or pick up your phone during these periods.  They will just stimulate your brain and make it even more difficult to get to sleep.  Consider keeping a notepad nearby so you can jot down any random thoughts.  This might help clear your mind and make it easier to fall asleep.
4. Try to reserve your bed for two things only, with sleep being one of them.
5. Be careful with caffeine. Try not to drink any coffee, black tea or caffeinated sodas after noon. 
6. Try to limit alcohol, cigarettes and over the counter medications that may cause sleep fragmentation – especially two hours or so before you go to bed.
7. Get regular exercise early in the day and try to avoid rigorous exercise before bedtime. Strenuous exercise stimulates your endorphins, which may make it difficult to fall asleep if conducted late in the day.
8. Make sure your bedroom is quiet and comfortable. Turn off your TV, phone, and other extraneous items that may disrupt your sleep.  Consider adding some white noise, like a fan or nature noises.  Free apps including Calm and Beltone offer soothing nature sounds that can promote sleep.  Turn off lights.  Even blue lights can disrupt sleep, so consider turning them off, moving them, or covering them up.  Hide your clock.  Make sure you have a comfortable mattress and pillows.  Most of us will spend a third of our life in our bed, so it is important that is comfortable.
9. Implement a soothing pre-bedtime routine. Consider meditation, a warm bath or a shower.

Make yourself a checklist, or just print this article to help remind you of the steps to take for a better night’s sleep.  If you slip up or have a bad night, don’t worry.  By following most of these recommendations most of the time, you will be well on your way to making your dreams of better sleep come true.