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Help Your Body Set Good Sleep Patterns

2. No smoking, caffeine or alcohol before bed. 

• Nicotine and caffeine are stimulants which can interfere with sleep.  
• Alcohol – although a depressant – interferes with the ability to sleep well.

3. Limit TV and other “screen time” before going to bed.  

• The light from these devices can confuse our bodies’ sleep signals, interfering with the ability to fall asleep and sleep well.

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4. Get regular exercise! 

• Using up restless energy and dispersing Cortisol through activity will help you sleep better!
• Daily exercise for 20-30 minutes increases your deep sleep

5. Consider Tracking Your Sleep

• Use a fitness tracker or a journal 
• Identifying trends in your personal sleep habits may help you find things you can change, to improve your sleep quality.

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6. Practice Good Nutrition

• Avoid big meals and drinking lots of liquids just before bed. 
• Consume magnesium-rich foods to enhance the quality of your sleep: Cashews, almonds, pumpkin & sesame seeds, bran, spinach, chives, edamame & dark chocolate all fit the bill.

5. Try a Sound Spa

• The sounds of waves, raindrops, crickets, or even a little white noise can soothe you to a deeper sleep.

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