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Seven Steps to a Good Night's Sleep


Peaceful Mind
  1. As best you can, maintain a regular bed and wake time schedule, within half an hour of the same time each day, including weekends.
  2. Exercise regularly but complete your exercise and any other stimulating activities at least one to two hours before bedtime.
  3. Limit bedtime eating to a light, healthy snack and caffeine-free beverage.
  4. Decorate your bedroom with soothing colors and inviting bedding and avoid having a computer and work-related material in the room.
  5. A cool, dark, quiet room supports deep and restful sleep. If this means not having a window open, be sure to air the room out regularly to keep it fresh.
  6. Establish a nightly pre-sleep routine, such as a hot bath or shower followed by listening to relaxing and soothing music. Your body temperature dropping from warm to cool helps you fall asleep, while music cocoons you in comfort and security.
  7. Making a list of things you appreciate before you sleep will greatly increase the likelihood that you will awaken in a similarly positive frame of mind. Then fall asleep with the clear intention of enjoying a peaceful night of rest and waking in the morning feeling refreshed, rejuvenated and excited about a new day.
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