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Enjoy a Better Night of Sleep

1. Avoid daytime naps. If you are having trouble getting a good night’s sleep, perhaps your naps are part of the problem. Naps are great if you don’t have time for a full night’s sleep, but can keep you up at night if overdone.

2. Ensure your room is dark. Way, way back in the day, there were no lights aside from the sun, stars, and moon. Now, there are all kinds of light pollution from other homes and street lights. A city can light up the entire sky. Make the room as lightless as you can.

3. Keep a regular schedule. That means getting up at a particular time, even on the weekends. If you get up at 6 AM each day but sleep in until 10 AM on the weekends, you’re likely to have sleep quality issues. If you need a little more rest on the weekends, try going to bed 30 minutes earlier.

4. Have a comfortable mattress and pillow. You likely spend more time each week sleeping than you do in any other activity. Now isn’t the time to skimp. Ensure that you have a quality mattress and pillow so you can relax comfortably.

5. Have an evening ritual. Teach your body that it’s time to sleep. You might end your evening by having a small glass of water and watching the news with the lights turned down. Or you might meditate for a few minutes. Just be consistent and avoid anything that stimulates you.

6. Keep your evening meal light. Or, limit your eating to earlier in the evening. A large meal before bedtime is sure to interfere with your quality of sleep.

7. Avoid lit screens at night. Studies have shown that using backlit e-book readers and cell phones can cause sleep disturbances. Consider using an old-fashioned paper book if you want to read.