10 Tips for a Better Night’s Sleep

  • Go to sleep and wake up at the same time every day, including weekends. It’s important for your body to have a regular sleeping schedule.
  • Set a relaxing bedtime routine, such as listening to calming music, reading a book or taking a warm bath.
  • Make sure your bedroom is cool. Your body temperature naturally decreases to initiate sleep. A bedroom temperature between 60 and 67 degrees Fahrenheit helps promote sleep.
  • Make sure your bedroom is quiet. Turn off noisy distractions such as a TV. Silence unwanted noise with earplugs or use “white noise,” such as from a fan, sound machine or an app.
  • Make sure your bedroom is dark. Use blackout shade to block out unwanted light and dim the lights on your digital clock.
  • Sleep on a mattress and pillows that are comfortable and supportive.
  • Finish eating meals 2-3 hours before bedtime.
  • Exercise regularly. A low-impact fitness program, like walking, swimming or yoga, is helpful for managing pain and stiffness and improving sleep.
  • Try to limit how many caffeinated products you consume in the afternoon.
  • Alcohol and nicotine in your body can disrupt sleep and can cause nighttime waking. For optimal sleep, skip them close to bedtime or altogether.