| To Get Good Sleep | Reasoning |
| Get on a schedule. | The body operates according to daily cycles, or circadian rhythms. Putting your body and brain on a regular schedule—going to bed and waking up at roughly the same time every day—is critical. |
| Set the stage for sleep. | Turn down the lights, turn off your phone, and slip into soft pajamas. Do everything possible to create a quiet, dark, and comfortable sleeping environment. |
| Watch eating, drinking, and smoking. | Beware of foods that create heartburn, and avoid excessive use of alcohol, caffeine, and nicotine (known enemies of sleep) especially late in the day. |
| Move it or lose it. | Exercise is associated with better sleep, but not right before bed. Exercise 2 to 3 hours before bed can actually prevent good sleep. |
| If you frequently wake up feeling groggy and unrestored, above are several simple measures you can take to improve the quality of your sleep. |
| Source: NIH, 2012. |