Diabetes Forecast

8 Tips for Better Sleep

Here’s how to get a good night’s rest and reap health benefits

By Erika Gebel Berg, PhD , ,


  1. Schedule It. Try to go to bed and wake up around the same time every day. If you are having trouble keeping to a schedule, try setting a “go to sleep” alarm, just as you set your morning wake-up alarm.
  2. Exercise Early. Working out late in the day can keep you up at night, but exercising at least five or six hours before bedtime can make it easier to get a good night’s rest.
  3. Ditch the Stimulants. The buzz of caffeine or nicotine can take up to eight hours to wear off, so avoid drinking caffeinated beverages later in the day and smoking altogether.
  4. Skip the Nightcap. Alcohol may make you feel sleepy, but it can disrupt your sleep cycles. Sleep after drinking is less restful and makes you more likely to wake up in the night.
  5. Bring on the Darkness. People sleep better when it’s dark, so eliminate sources of light in your bedroom. Black-out curtains or sleep masks can help darken your nights.
  6. Get Ready for Bed. Relaxing before bed with a warm bath, a good book, or mellow tunes can help set the mood for snoozing.
  7. Don’t Stress. If you’ve been lying awake for more than 20 minutes trying to fall asleep, take a break and do something relaxing. Worrying about sleep only makes conking out more difficult.
  8. Go Before Bed. High blood glucose and high blood pressure can increase the urge to urinate overnight—yet another reason to treat those conditions. Also, try to limit your fluid intake a few hours before sleeping, and try doing a double void—urinate once before your bedtime routine and then again right before hitting the sack.

How to make sleep work for your health



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