How to get a good night's sleep

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How to get a good night's sleep:

• Keep a regular schedule. Go to bed and get up at the same time every day, including weekends.
• Good habits, like eating a healthy diet and getting regular exercise, can help you sleep. Don't exercise within a few hours of bedtime.
• Avoid napping during the day.
• Avoid caffeine, nicotine and alcohol. Caffeine and alcohol can interrupt sleep, leading to a poor quality of sleep. Those who smoke have more difficulty getting to sleep and wake up more often at night, compared to non-smokers.
• Take some time to relax and unwind before going to bed. Develop a sleep routine. If you do the same things before you go to bed each night, it will train your body to get ready for sleep.
• Make sure your room and bed are conducive to sleep. If you're not sleeping well, it may be time for a new mattress. Your bedroom should be dark, cool and quiet.
• Make sure your stomach isn't too empty or too full before going to bed.
• If you're having difficulty sleeping, get out of bed. Go into another room and do something relaxing until you feel sleepy. Worrying about falling asleep actually keeps many people awake.
• If your thoughts keep you awake, try getting up and writing them down.

If you're still having trouble sleeping, talk to your doctor. You may have a medical condition that's affecting your rest. Also, check if the medications you're taking have an effect on your sleep.