Need to make an appointment?
Sleep Medicine
Good Sleep Habits
These tips can help you create good sleep habits and alleviate sleep disorders:
- Wake up about the same time every day.
- Go to bed only when you're sleepy.
- Establish relaxing pre-sleep rituals, such as a warm bath, light bedtime snack or 10 minutes of reading.
- Exercise regularly. Confine vigorous exercise to at least six hours before bedtime and mild exercise to at least four hours before bedtime.
- Keep a regular schedule. Regular times for meals, medications, chores and other activities help keep your inner clock running smoothly.
- Avoid caffeine within six hours of bedtime.
- Don't drink alcohol, especially if you're sleepy. Even a small dose of alcohol can have a potent effect when combined with tiredness.
- Avoid smoking close to bedtime.
- Avoid daytime napping. If daytime sleepiness becomes overwhelming, limit yourself to a single nap of less than one hour no later than 3 p.m.
- Avoid taking sleeping pills, or use them conservatively.
- Minimize light, noise and extremes in temperature in your bedroom.
Not all treatments, tests and services are available at all Mayo Clinic Health System locations. Check with your preferred location in advance.