Have a Sleep Routine

Having adequate sleep is the most important part of self-care. A satisfactory amount of sleep helps restore the mind and body. Try to go to bed and wake up at the same time every day.

Getting Started

Unwind in the Early Evening. Keep lights low and dim. Limit exposure to bright light in the evenings.
Relax. Worrying about a problem or a long to-do list can be a recipe for insomnia. Well before you turn in, try writing down your worries
Closer to bedtime, try soothing rituals that may help you to sleep: Listen to soft, calming music, take a warm bath, do some easy stretches or read a book or magazine by soft light.

Simple Tips

  • If You Nap, Keep it Short and Earlier in the Afternoon. Naps should not last more than 30-40 mins or they may disrupt your nighttime sleep.
  • Revise Habits to Support Sleep. Do not stay up to watch TV; tape shows and watch them later
  • Avoid the use of all electronic devices (computer, TV, video games, bright lights) at least 30 mins before bedtime.
  • Avoid Caffeine (coffee, tea, cola, energy drinks, etc.)
  • Do not Rely on Sleeping Pills. Try these tips first. If you are considering using sleeping pills, consult your health care provider first.


Yes, a regular sleep schedule maintains the timing of the body’s internal clock, which improves your sleep dramatically

Regular poor sleep can put you at risk of serious medical conditions.

It may vary from person to person, however healthy adults need between 7-9 hours. Children and teens need even more.