World Sleep Society’s Road to Better Sleep 10. Reserve your bed for sleep and sex, avoiding its use for work or general recreation. 9. Block out all distracting noise and eliminate as much light as possible.
1. Establish a regular bedtime and waking time.
10 TIPS FOR BETTER SLEEP
8. Find a comfortable sleep temperature setting and keep the room well ventilated.
6. Watch your workout routine.
7. Use comfortable, inviting bedding.
5. Change up your bedtime snack.
2. Allow yourself to take a nap if you’re tired.
3. Adjust to a healthier lifestyle regarding your substance use.
4. Create a caffeine cut-off time.
THE 3 ELEMENTS OF GOOD QUALITY SLEEP
Created by World Sleep Society’s committee of internationally-renowned experts in the field of Sleep Medicine and Research.
DEPTH
DURATION
CONTINUITY
DURATION
The length of sleep should be sufficient for the sleeper to be rested and alert the following day.
CONTINUITY
DEPTH
Sleep periods should be seamless without fragmentation.
Sleep should be deep enough to be restorative.
Created by World Sleep Society’s committee of internationallyrenowned experts in the field of Sleep Medicine and Research. 3270 19th Street NW, Suite 109 Rochester, MN 55901 USA
+1-507-316-0084
worldsleepsociety.org
facebook.com/wasmf
twitter.com/_WorldSleep