True/False
It's a good idea to change your bedtime a lot so you can be ready to sleep at any time.
False. Keeping a regular bedtime helps get your body ready for sleep.
Does a little of a warm beverage, like herbal tea help get a person to sleep?
Yes. Much of it is learning to slow down, relax, and find a soothing pattern.
Not necessarily. Finding a pillow that cradles your head well doesn't cost much. Learning if a different pillow helps is a good idea though, too.
Watching a movie, TV news, or playing games on my phone is a good way to get ready for bed.
Can I take pills? I've heard sleeping pills are the best way to get a good nights rest.
Not usually. Most sleeping medications are meant only for temporary use. Some natural supplements like melatonin can help - but medication is usually the last option.
Spicy food for supper can make it hard for some people to get to sleep.
True.
Would having a pen and paper near your bed make it harder to sleep?
No. Having a place to write down your thoughts so you 'don't have to keep thinking about them' can be helpful to let your mind rest.
Correct. One of the biggest distractions from sleep is your phone.
Keeping some lights on so you can see if you get up in the middle of the night can help a lot.
Not usually. Darkness is one of the key signals for your brain that it is time to sleep.
Can I use a mask to shade my eyes from light?
You can, and they work - but it is better to sleep in a dark room if possible.
Caffeine can help calm your nerves to get better sleep
False. Studies suggest that caffeine causes the average person to lose 30 minutes of sleep.
If I can't sleep, I go down to the kitchen to have something to fill me up - like leftover pizza. Is that a good idea?
Not usually. Most people sleep better after waiting at least two hours from their last meal. (There are some people who eating a bit of protein just before bed can help - like a handful of nuts)
Keep the room warm is a good way to feel relaxed and sleep.
I hate waking up in the winter when it's dark. Is it a good idea to get a job that I can go to late in the winter?
If you can find such a job : )
Most sleep experts suggest finding a time that works year-round for you to get up, and in northern climates, to use lights to help tell your body it's time to start the day in the winter.
Can I just stay inside during the winter?
You can, but then try to get at least 30 minutes of heart rate increasing activity in each day. Studies show that even as little as 30 minutes of sunshine and fresh air help a person sleep better.