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Sleep Medicine Center

Outpatient Services > Sleep Tips

Sleep Tips

Lifestyle Habits to Improve the Quality of Sleep

  • Get plenty of physical and mental exercise. (40 minutes or more daily)
  • Develop appropriate and consistent bedtime cues.
  • Eat smaller meals in the evening.
  • Do not eat meals close to bedtime.
  • Eat a diet high in fiber, but low in fat, animal protein and sugar.
  • Avoid drinking alcohol after 7 p.m.
  • Avoid caffeine after 5 p.m.
  • Avoid napping.
  • Get up at the same time every day.
  • Practice good stress management techniques to avoid anxiety and depression.
  • Use the bedroom only for sleep and sex.
  • Go to bed only when drowsy.
  • Wind down 2-3 hours before bedtime.
  • Maintain appropriate, healthy body weight.
  • Create a bedroom environment that contributes to sleep.

For more information, or to schedule an appointment, call (717) 544-5910.

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