Bed Time Tips

Fall asleep every day and wake up at the same time, even on weekends.

• Help to adjust your "biological" clock to the desired rhythm

• Help to quickly and easily fall asleep

• If you can't fall asleep within 20 minutes of going to bed, try doing something relaxing

  • ​for example: meditating or reading a book

Make you bedroom as comfortable as possible.

• Quiet, dark and cool

• Conditions that will contribute to a strong and full sleep

• Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

• Doing calming activities before bedtime

  • Taking a bath or using relaxation techniques

Avoid having any electronic devices in your bedroom.

• TVs, computers, and smart phones

• Exposure to light in the evenings might make it more challenging to fall asleep

• Avoid prolonged use of light-emitting screens before bedtime

Avoid caffeine (coffee and tea), alcohol and other substances that may affect sleep.

• Although alcohol contributes to relaxation and can even help to fall asleep, in a few hours it will begin to act as a stimulant

  • Sleep disturbing, reducing its quality

• Nicotine is another stimulant to stay away from before going to bed

  • Its stimulating effect will take hours to wear off and will interfere with your sleep

Do not focus on falling asleep; instead, focus on trying to relax.

• Try to resolve your worries and concerns before going to bed

• Stress management techniques including planning, prioritizing and organizing

  • Use during the day

• Breathing and meditation techniques can help you relax