Get a good night’s sleep. Quality sleep is one of the most important tools we have to live well. Whether you are tossing and turning in frustration or nodding off during the day, we want to help you feel more rested and alert.

Sleep well, feel better.

While some sleep disorders require medical treatment and equipment, there are several things you can try at home to see if it makes a difference in the length or quality of your sleep. Talk to your doctor or specialist if you continue to have ongoing sleep-related problems.

During the day:

  • Wake up at the same time every day, including weekends and holidays.
  • Use your bed only for sleep, sex, and to recover from an illness.
  • Avoid naps during the day. If you need a nap, keep it to less than one hour and before 3 p.m.
  • Maintain a regular schedule to keep your brain's internal clock running smoothly.
  • Exercise on a daily basis, but do it early in the day.
  • Avoid caffeine, alcohol, and cigarettes late in the day.
  • Set aside time during the day to get all the worries out of your system.

Before bedtime:

  • Eat a light snack before bedtime, but avoid a big meal.
  • Begin rituals to help you before bedtime, such as taking a warm bath or reading for a few minutes.
  • Go to bed only when you feel sleepy.
  • Get out of bed and leave your bedroom if you are unable to fall asleep after 20 minutes. Do something you find relaxing and come back to bed only when you feel sleepy.
  • Avoid sleeping pills or use them cautiously under supervision of a doctor.
  • Never drink alcohol while taking sleeping pills or other medications.


Keep track of your sleep habits.

There are several ways to monitor your sleep habits so you can identify patterns and discuss your findings with your physicians.