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1. Try to relax before going to bed. Take time to unwind. Read a book, try deep breathing exercises, or take a warm bath. 2. Avoid a lot of stimulating activity just before going to bed. Establish a consistent sleep/wake pattern. Wake up and go to bed around the 3. same time each day. This one can be tricky for students, but it is possible! 4. Include exercise as part of your daily routine. Accumulate 30-60 minutes of moderate physical activity daily. Watch what you’re eating and drinking. Heavy meals, too much caffeine, and al5. cohol can all affect the quality of your sleep. A light snack before bed can improve your sleep as you will be less likely to wake up because of hunger. A glass of milk before bed can help you sleep better. It contains tryptophan, a sleep-inducing amino acid. 6. Keep your room dark, quiet and comfortably cool. 7. Avoid smoking four hours prior to going to bed. Nicotine is a stimulant which may keep you awake. If you find yourself waking up or having difficulty falling asleep, try getting out of 8. bed and do something relaxing for 15-20 minutes before returning to bed.
If sleep disturbances are an ongoing issue for you, talk to a doctor or nurse at UW Health Services. www.healthservices.uwaterloo.ca Tel: (519)888-4096
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