Do's and Don'ts for a Good Night's Sleep

1. Maintain a regular daily schedule of activities. Eat meals at the same time and plan activities on a similar schedule.

2. Keep a regular sleep schedule. Try to go to bed at the same time every night and wake up at the same time every morning. If you are having problems sleeping, avoid naps because they can interfere with nighttime sleep.

3. Establish a bedtime routine. Keeping a regular bedtime routine is important for children and adults. A routine helps you body know it is bedtime before you even get into bed.

4. Choose comfortable sleeping attire. Sexy lingerie may look great, but it won't help your sleep. The more comfortable you are, the better you will sleep.

5. Exercise. Regular exercise can help you sleep better. The best time to exercise is about five to six hours before bedtime. Exercising too close to bedtime can wake you up too much.

6. Relax. Just prior to bedtime, do something enjoyable and relaxing. Take a bath, soak in a hot tub, or read a good book. Don't pay your bills or choose that time to have an intense discussion with your partner.

7. Eat a light snack. Going to bed hungry can interrupt your sleep.

8. Make your bedroom as quiet and comfortable as possible. Have a good mattress and a pillow that you like and make sure that the room is quiet--a fan or "white noise maker" can help drown out disturbing sounds. A cool, dark bedroom is best--it may be worth investing in dark curtains or blinds if your bedroom is too light.

9. Avoid looking at the clock. If you are having trouble sleeping, try not to lie awake worrying about being tired the next day. If you get frustrated, get out of bed, go to another room, and do something relaxing for 20 to 30 minutes and then try again.

10. Sleep alone. If you are having a problem sleeping and share a bed with someone, you may want to sleep elsewhere temporarily until you reestablish a better sleep pattern. If you think your bed partner has a sleep disorder, consult a physician.

11. Avoid caffeine. Try to avoid all caffeinated beverages after lunch.

12. Associate your bed with sleep and sex. Avoid doing other activities such as watching TV or using a laptop.

13. Avoid alcohol. Alcoholic beverages can interfere with sleep. You may be able to fall asleep quicker, but they usually lead to your waking up in the middle of the night.

—excerpted from SLEEPING THROUGH THE NIGHT by Jodi A. Mindell, Ph.D., and National Sleep Foundation materials. A spokesperson for the National Sleep Foundation, Dr. Mindell is a pediatric sleep expert at The Children's Hospital of Philadelphia and St. Joseph's University, also in Philadelphia.

Thanks to the National Sleep Foundation for letting us use this information in honor of National Sleep Awareness Week, March 29-April 4. Visit http://www.sleepfoundation.org for more information