The National SLEE has published several guidelines for better sleep.

Here are 10 guidelines for bettersleep Maintain a regular bed and wake time schedule, including weekends.

1. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
2. Create a sleep-conducive environment that is dark, quiet, comfortable, and cool.
3. Sleep on a comfortable mattress and pillows.
4. Use your bedroom only for sleep.
5. It is best to take work materials, computers, and televisions out of the sleeping environment.
6. Finish eating at least 2 to 3 hours before your regular bedtime.
7. Avoid nicotine (e.g., cigarettes and other tobacco products).
8. Used close to bedtime, it can lead topoor sleep.
9. Avoid caffeine (e.g., coffee, tea,soft drinks, or chocolate) close tobedtime. It can keep you awake. Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.
10. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.