Get a Good Night’s Sleep

Dreaming of a good night’s sleep? Use these tips to get to sleep naturally.

Practices Conducive to Good Sleep

  • Go to bed only when you’re drowsy.
  • If you’re unable to fall asleep or stay asleep, leave your bedroom and engage in a quiet activity elsewhere. Don’t let yourself fall asleep outside the bedroom. Return to bed when—and only when—you’re sleepy. Repeat this process as often as necessary throughout the night.
  • Maintain a regular wake-up time, even on days off work and on weekends.
  • Use your bedroom only for sleep and intimacy.
  • Avoid napping during the daytime. If daytime sleepiness becomes overwhelming, limit napping to a single nap of less than one hour, no later than 3 p.m.
  • Distract your mind. Avoid watching the clock and lying in bed frustrated. Try reading, watching a videotape or listening to books on tape. It may be necessary to go into another room to do these things.
  • Avoid caffeine and alcohol within four to six hours of bedtime.
  • Avoid the use of nicotine close to bedtime or during the night.
  • While a light snack before bedtime can help promote sound sleep, avoid large meals.
  • Get regular exercise, but avoid strenuous exercise within four hours of bedtime.
  • Minimize light, noise and extremes in temperature in the bedroom.
  • Earplugs and a sleep mask can help with noise and light. A noise generator can also help and can be as simple as a fan.
  • Leaving the television and radio on has been shown to increase arousals and awakenings during sleep. Turn them off.

Get Help from the Sleep Center

If you’ve tried all the obvious methods and still have recurrent sleep problems, you may have a sleep disorder. Talk to your doctor or attend one of our free Sleep Health Awareness sessions.

Call the North Kansas City Hospital Sleep Health Center at 816.346.7450 for more information.