Sleep Tips That Actually Work!

Erin M • October 30, 2019
sleeping tips for better rest

We’ve all had trouble sleeping at one point in our lives and we all know how frustrating it can be to struggle to fall asleep. Luckily, the Wexner Medical Centrehas put together some simple and easy lifestyle changes you can make to improve your chances of getting a good night’s sleep

Keep regular hours.

Have a regular wake up time each day, including weekends

Don’t take naps. If you must nap, keep it short. Nap for 15 to 30 minutes early in the afternoon

Don’t go to bed too full or too hungry.

If you eat a heavy meal before bedtime, your stomach has several hours of work to do. If you must eat late, eat light and avoid sugary, high-carbohydrate foods

It can also be difficult to sleep if your stomach is empty. If you are dieting, have a low-calorie snack before bed

Exercise regularly, but not right before bedtime.

Intense exercise in the late evening can make it difficult for you to relax and fall asleep

Schedule workouts for earlier in the day, and try gentle exercises like stretching or yoga to help you relax at night

Create a bedtime routine.

Set up a routine so your body knows it’s time to go to sleep. For example, watch a TV show then read for 10 minutes. Brush your teeth and go to bed

Use your bedroom only for sleep and sex.

Don’t eat, write, watch TV or talk on the phone while in bed

Keep the bedroom dark, quiet and a little cool to help you sleep

Don’t go to bed unless you are sleepy. If you don’t fall asleep after 15 to 20 minutes, get up and go to another room and do something to relax. When you feel sleepy, go back to bed

Slow down toward the end of the day.

Don’t do work or household chores right before bedtime

Stop doing tasks at least an hour before bedtime. Do quiet activities that will help you relax

Turn off all electronic devices with screens (cell phones, computer) an hour before bedtime. The light from these devices can affect your sleep

Limit tobacco and caffeine.

Don’t have any caffeine or use tobacco eight hours before bed

Don’t drink alcohol after dinner.


Drinking in the late evening may help you go to sleep. But when the alcohol wears off, you may become restless and wake up early

Keep a notepad next to your bed.

Write down whatever pops into your mind when you are trying to sleep. You can take care of those things tomorrow

From helping you find the perfect futon to assisting you with better sleep habits, we’re proud to be Hamilton’s largest and best selection of Canadian-made futon furniture, covers, bean bag chairs, and so much more! At the Futon Shop we look forward to updating you monthly on great new decorating ideas, DIYs, and more.

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