10 tips to help you sleep better

Did you know that a person who sleeps less than six hours a night has a 13% higher mortality risk than someone sleeping between seven and nine hours?

Chronic sleep deprivation is a public health issue worldwide accounting for numerous vehicular crashes, industrial accidents, occupational errors and many health conditions.

Don’t just be another statistic.

If you’re having trouble sleeping, here are 10 expert tips we gathered from the American Academy of Sleep Medicine and the American Sleep Association.

Control your caffeine intake.

Caffeine comes in many forms – coffee, tea, soft drinks, chocolate and energy drinks. Do not take more than 200mg of caffeine every day. Avoid caffeine after lunch.
Do not smoke.

Tobacco products contain large amounts of nicotine that stimulates the brain and prevent you from falling asleep.
Avoid alcohol.

Avoid alcohol within 4-6 hours of bedtime. Alcohol may help you fall asleep because it slows brain activity (makes you feel drowsy) but it is linked to poor quality of sleep.
Avoid eating too close to bedtime.

Eating late at night can negatively affect your sleep.
Exercise regularly.

Too little physical activity makes it harder for you to sleep. Regular exercise can help you sleep more soundly. Try not to exercise close to your bedtime. Intense physical activity circulates endorphins that may cause difficulty initiating sleep.
Set the stage for sleep.

Set your bedroom at a comfortable temperature, turn off the TV and stay away from other distractions including your phones, computers and iPads. Your bedroom should be dark. Turn off bright lights that could interfere with your sleepiness cues.
Keep a sleep routine.

Go to bed at the same time. Wake up at the same time.
Avoid naps if possible.

When we take naps, it reduces the amount of sleep that we need the next night – which may cause sleep fragmentation and difficulty initiating sleep, and may lead to insomnia.
Maintain a pre-bedtime routine.

A quick, warm shower or some quiet time or meditation before bedtime can help improve your sleep.
If you are unable to fall or stay asleep within 20 minutes, get up.

Try a quiet activity and return to bed once you feel tired.