Improve your sleep hygiene

• Make time for 7-8 hours of uninterrupted sleep

• Go to bed at the same time each night and get up at the same time each morning

• Avoid caffeinated beverages, like energy drinks, coffee, and soda after noon

• Avoid nicotine and alcohol before bedtime

• Dim the lights and limit artificial light exposure (computers, phones, tablets, TVs) an hour before bedtime

• Practice relaxation techniques before bedtime (gentle stretching, meditation, imagery, listening to relaxing music or white noise)

Tips for better rest:

• Try to fit exercise in early in the day; exercise can act as a stimulant and keep you awake at night

• Physical activity and fresh air throughout the day can improve sleep quality at night

• Avoid taking naps, especially later in the day

• Relax your mind by taking 5-10 minutes to plan for the next day, pack your lunch and lay out your work and/or workout clothes

• Assess your sleep environment to make sure the room is cool, dark and quiet