Making Sleep Count


Quick Tips

Get 9.5 hours of sleep a night

Go to bed and wake up at the same time each day (and don’t sleep in for more than an hour past your regular wake-up time on the weekends)

Don’t worry in bed – get up and do something boring or relaxing instead. Keep lights dim and go back to bed when you start to feel sleepy. Repeat as necessary

Create a relaxing bedtime routine. For example, have a warm bath or shower, put on your PJs, have a light snack, put on some calming music, and then read a book

Avoid TV or screens, caffeine, alcohol, and smoking before bed