10 Tips to Get Better Sleep

Develop proper sleep habits to ensure you wake up rested and ready for the next day. Our sleep doctors recommend the following tips for an uninterrupted night:

1. Establish a regular schedule. Go to bed and get up at the same time each day.
2. Plan a comfortable bed and bedroom. It should be slightly cool, dark and quiet.
3. Use your bedroom for only sleep and sex. Keep work materials, computers and televisions out of the sleeping environment.
4. Start a relaxing bedtime routine. Yours might include a warm bath, music and/or meditation.
5. Avoid heavy meals late in the evening. Finish eating two to three hours before your regular bedtime.
6. Avoid caffeinated drinks before bed. Skip the coffee, tea, soda, etc., after noon.
7. Avoid alcoholic beverages, especially after dinner. This can lead to disrupted sleep later in the night.
8. Soak up daily sunshine. Aim for 30 minutes or more (be sure to use sunscreen).
9. Get out of bed if you can't sleep. Go to another room to relax with music or a book until you are sleepy.
10. Put away electronic devices at least one hour before bedtime. Using devices disrupts your circadian rhythm and interferes with sleep.

Still Can't Sleep? Get Help Today.

It’s okay to have a few restless nights. But if you are tossing and turning for three or more weeks, you might have a sleep disorder. Symptoms can include:

• Excessive daytime sleepiness
• Inability to fall asleep at night
• Inability to stay awake during normal activities
• Unusual or concerning sleep patterns, noticed by an observer—this includes snoring or abnormal movements during sleep

Visit a UNM Health System Sleep Disorders Center to get the healthy sleep your body needs. If you think your child may have a sleep disorder, schedule an appointment with a pediatric sleep specialist.