There are many little things you can do (and not do) to improve your sleep. Here are your “do’s and don’ts” for better sleep.

DO’S

• Do wake up at the same time every day, even on weekends and days you don’t have to work.
• Do the same pre-bedtime routine every night. An athlete needs to cool down after an event. A sleeper needs to wind down for the night. Establish a soothing ritual to give your body the clues it needs to get ready to fall asleep. Ideas: a warm bath or shower, some relaxing stretching exercises, a light bedtime snack (warm milk and maybe a banana, for example) a few minutes of reading something pleasant and trivial, listening to a favorite CD of slow, soft music, etc.
• Do keep a regular schedule. The more you can accustom your body to a set routine during the day (eating meals, exercising, daily chores, taking medications, etc.) the more likely your body will be prepared to fall asleep on schedule at night.
• Do stay on medication as prescribed by your doctor for anxiety, depression or pain management. Any of these can affect your ability to sleep well.
• Do write your to-do list for the next day before going to bed, ideally well before your pre-bedtime routine. You don’t want to be lying awake planning (or worrying about tomorrow).
• Do make your bedroom conducive to good sleep. If it is too bright, hot, loud or uncomfortable, it will make it hard for you to fall asleep and stay asleep. Even a little bit of light can affect your sleep, since light leads to the secretion of hormones that regulate your sleep cycle. If you can’t install heavy blinds on your windows or get your bed partner to read in another room at night, wearing a comfortable sleep mask might make sense.
• Do make sure you have a comfortable mattress and pillows. If you suffer from back problems or stiffness, there are many bed products available to support your body and help make you more comfortable. If you sleep on your side, a wedge between your knees can make a world of difference. If you sleep on your back, a wedge under your knees can relieve lower back tension.

DON’TS

• Don’t go to bed if you are not drowsy. Train your body to understand that going to the bedroom means going to sleep.
• Don’t stay in bed if you have not fallen asleep within 20 minutes and don’t feel tired. Go to another room and engage in a quiet, relaxing (and perhaps boring) activity. Just don’t fall asleep there. Once you are feeling drowsy (and only at that point) return to your bed. If you still don’t fall asleep, repeat the process. The key point: Don’t lie awake in bed.
• Don’t use your bed for anything other than sleeping. Exceptions to the rule: having sex or recovering from an illness.
• Don’t nap during the day. If you must nap, do it at the same time every day, don’t let it last for more than an hour and make sure you’re up and awake by 3:00 p.m. Otherwise, the nap may affect your ability to fall asleep that night.
• Don’t have big meals right before bedtime.
• Don’t do intensive exercise any later than early afternoon or mild exercise any later than late afternoon.
• Don’t ingest caffeine any later than the early afternoon. That means steer clear of caffeinated coffee, tea, soft drinks and chocolate. For some people, caffeine can affect the ability to sleep for as much as 12 hours after ingesting it.
• Don’t use nicotine. If you do, don’t use it right before bedtime or in the middle of the night. Nicotine is a stimulant, so it is pushing your body to stay awake. Be aware, however, that if you are used to smoking every few hours or more during the day, your body may experience withdrawal symptoms in the middle of the night, which can interfere with good sleep. Our recommendation would be to quit nicotine use altogether.
• Don’t drink a lot of liquids just before bedtime. You don’t want your bladder to wake you up.
• Don’t become dependent on sleeping pills. They can be helpful for short durations, during times of unusual stress or physical pain. But most sleep specialists will steer you away from prolonged use and look for better ways to help you solve your sleeping problems.
• Don’t use alcohol to help you fall asleep. It may feel as if it helps you fall asleep, but it disturbs your sleep after just a few hours. Even if it doesn’t prompt you to wake up in the middle of the night, you are more likely to awaken the next morning not feeling refreshed, because alcohol also keeps you from getting quality sleep.
• Don’t drink alcohol when taking sleeping pills or any other medication that includes warnings against using alcohol.
• Don’t let a pet interfere with your sleep. It can be delightful sleeping with a pet, unless your animal companion is keeping you awake. Get your pet its own bed and consider putting it in another room.
• Don’t let a partner interfere with your sleep. If your bedmate tosses and turns while sleeping or gets up at night, you might consider two twin beds side-by-side, so that you are less likely to feel the disturbance. If your partner snores a little, there are devices that can create white noise to help mask the sound. If that isn’t effective, you might consider ear plugs. If you partner snores a lot, he or she may need the expert advice of a sleep specialist.