Avoid caffeine, alcohol, and nicotine in the late afternoon and evening. Keep bedtime snacking to a minimum. Eat a balanced diet and get regular exercise. Heavy exercise should be done at least three hours before bedtime to give the body time to cool down. Stretches and relaxation exercises before bedtime can help relax the body and mind.
Afternoon naps can sabotage the ability to sleep well at night.
If you must take a nap, limit yourself to a quick snooze of no more than 15 to 20 minutes. Make your sleep environment as comfortable and inviting as possible, The room should be dark, quiet and well-ventilated. Avoid reading or watching television in bed, using it only for sleeping and sex. The information on this factsheet is not meant to substitute for a consultation with your physician or with another healthcare professional. Speak with your doctor if you have questions about Women and Sleep, or any medical problem.