Better Mental Health Through Sleep

Your mind and body will feel better if you sleep well. Your body needs time every day to rest and heal. If you often have trouble sleeping—either falling asleep, or waking during the night and being unable to get back to sleep—one or several of the following ideas might be helpful to you:

  1. Go to bed at the same time every night and get up at the same time every morning. Avoid “sleeping in” (sleeping much later than your usual time for getting up). It will make you feel worse.

  2. Establish a bedtime “ritual” by doing the same things every night for an hour or two before bedtime so your body knows when it is time to go to sleep.

  3. Avoid caffeine, nicotine and alcohol.

  4. Eat on a regular schedule and avoid a heavy meal prior to going to bed. Don’t skip any meals.

  5. Eat plenty of dairy foods and dark green leafy vegetables.

  6. Exercise daily, but avoid strenuous or invigorating activity before going to bed.

  7. Play soothing music on a tape or CD that shu