Sutter Neuroscience Institute
Sutter Health Sacramento Sierra Region
Sleep Tips
March is Sleep Disorders Awareness Month
| S | Sleep Routine - Go to bed and get up at the same time each day. Do relaxing activities that will help prepare your body for rest such as meditating, reading a book, or listening to relaxing music. Avoid long naps. |
| L | Light and Internal Clock - Exposure to light can help to reset your internal clock. The light should not be too bright but rather like sunlight in the morning. Avoid bright lights when attempting to sleep. |
| E | Environment - Make sure the room is cool, dark, and quiet. A comfortable mattress, pillows, and blankets can help to promote a better sleeping experience. Dress comfortably. Remove the television from the bedroom. Try listening to relaxing music. |
| E | Eat Smart – Avoid going to bed hungry but avoid rich and fatty foods and heavy meals before bed time. Avoid caffeine and alcohol within 4 to 6 hours of desired bedtime. Avoid smoking. |
| P | Physical Activities – Regular exercise in the late afternoon or early evening can help to make your sleep more restful but avoid exercising too close to bedtime. |