Can you provide me some tips on how to get quality sleep?

Don't drink caffiene an hour before bedtime, if music soothes you try that. I don't drink anything with caffiene in it one hour before bed, and I take Tylenol pm if the need to sleep is bad enough. Taking them every night is not the right way, just start taking two a night til your sleep habit is regular, then start lowering the dosage until it is not needed.

Tips for trying to get a better night sleep:

- Use your bed only for sleep. Try to avoid reading in bed, using your laptop in bed, etc.

- Try to avoid bright lights before going to bed. In turn try to keep your bedroom as dark as possible for sleeping.

- Maintaining a proper temperature in your room is important. Make sure it is not too hot or too cold.

-  Drinking alcohol such as wine or beer will help you fall asleep but you will tend to have a lighter sleep and in turn you will not feel as rested. Try avoiding all forms of alcohol before going to sleep.

- Avoid looking at the clock this will only create more stress on the fact you are trying to sleep.

- Do not go to bed hungry have a light snack but at the same time do not go to bed full. Avoid eating large meals right before going to bed.

- Try taking a warm bath or shower before going to bed. This will help you fall asleep.

- Drink some warm milk before going to bed. By drinking a glass of warm milk within 15 minutes of sleeping this will help calm your nerves and helps you sleep.

- Turning on a fan in your bedroom can help people sleep. This is called white-noise and it can be very affective.

- Try to avoid caffeine before going to bed. Coffee, tea's, pop can contain large amounts of caffeine which will cause many people to have problems falling asleep.

- Try to create a pattern if possible for sleeping by attempting to go to bed and waking up at the same time.

- Do not watch TV or play video games before going to bed.

- Earplugs can help some people sleep by blocking out noises such as a partner snoring.

- Caffeine-Free herbal teas can help some people sleep.

- Taking a walk in the early evening can help some people get to bed.

- A firm mattress can help many people with sleeping problems. Try to find pillows that you find comfortable.

- Do not drink too much liquids before going to bed or you will wake up finding yourself visiting your washroom throughout the night.

- Regular exercise daily will help you fall asleep. Try not to do any big exercises right before going to bed.

- Be careful of certain foods which may contain MSG (Mono-sodium glutamate). This is a food additive which is used to increase flavor in certain foods such as Chinese take-out. This can cause many problems for people trying to get to sleep.

- Snoring can be a major factor with people losing sleep. Consult your doctor and possibly look into nasal strips or other devices that may help.

- Smoking can be another factor in not getting a good night sleep. New research shows that cigarette smokers are four times as likely as nonsmokers to report feeling unrested after a night’s sleep.

Sleep Tips