Good Sleep Practices

  • A good bed can make a big difference in your sleep. Here at the Sleep Disorders Center of Alabama we have researched many beds.

  • Maintain a regular sleep and wake time - even on days off and weekends.

  • Try to go to bed only when you are drowsy.

  • If you are not drowsy and unable to fall asleep within about 20 minutes, leave your bedroom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside the bedroom. Return to bed when, and only when, you are sleepy. Repeat this process as often as necessary throughout the night.

  • Use your bedroom only for sleep, sexual activity or times of illness.

  • Establish relaxing pre-sleep rituals such as a warm bath, light bedtime snack or ten minutes of reading.

  • Exercise regularly. Confine vigorous exercise to early hours, at least six hours before bedtime, and do mild exercise at least one hour prior to bedtime.

  • Generally keep a regular schedule. Regular times for meals, medications, chores and other activities help keep your inner clock running smoothly.

  • Dark heavy curtains or thick window shades can help to keep your bedroom darker and promote more sound sleep. If this is impractical, you may consider a sleep mask which may be worn on your head to cover your eyes.

  • Just as with a dark room, a quiet sleep environment will be more conducive to good rest. While it is harder to alter things like traffic noise or a barking dog, you might consider ear plugs to alleviate even these distractions.