Do's and Don'ts for a Good Night's Sleep

Do...

• Establish and maintain a regular bedtime and a regular arising time. Try to maintain a regular arising time, even if you have had trouble sleeping the night before.
• Reserve your bedroom for sleep.
• When you get into bed, turn off the lights and try to go to sleep.
• Exercise regularly. Exercise in moderate amounts early in the day.
• Prepare you sleeping environment. Prepare your bedroom to provide maximum comfort and a minimum of distraction.
• Determine what your optimal amount of sleep is. Systematically work toward obtaining the right amount of sleep each night.

Don't...

• Don't take naps during the day or evening.
• Don't exercise vigorously in the evening.
• Don't drink caffeine-containing beverages (coffee, tea, soft drinks) after dinner.
• Don't eat heavy or spicy food in the evening.
• Don't eat late evening meals or drink large quantities of liquids in the evening.
• Don't watch TV, eat, or read in bed.
• Don't Lie awake in bed for long periods of time. If you can't fall asleep within 30 minutes, get out of bed and do something relaxing before trying to fall asleep again.
• The Relaxation Audio Sessions may help. 

Info from The University of North Carolina at Chapel Hill: Thrive Campus Health Services