Make sure you have a comfortable bed in a dark, quiet room.

Is your room too bright?
Try blackout curtains or an eye mask

Is your room too noisy?
Try a white noise machine or earplugs

Is your room too hot or too cold?
In general, having a room temperature around 68° F is best for sleep. However, different people prefer hotter or colder rooms, so adjust the temperature if you are uncomfortable.

Get up at the same time every day, even on the weekend or during vacations.

Avoid taking naps if possible. Limit napping time to less than 1 hour. Never take a nap after 3 p.m. Only use your bed for sleeping, having sex, or recovering from illness.

Have a regular schedule for meals, medications, chores, and other activities. This will help your inner body clock run smoothly.

Find rituals that help you relax each night before bed. This can include things like a warm bath, light snack, or a few minutes of reading.

If you find yourself always worrying at bedtime, try to designate a specific time during the day to write down your worries and get these feelings out of your system.

Try to have a regular sleep schedule, but don’t go to bed until you are sleepy.

If you are unable to fall or stay asleep within 20 minutes, get up. Try a quiet activity, and do not return to bed until you feel tired.

If you continue to experience problems after trying these solutions, contact the Froedtert South Sleep Lab at (262) 653-5000.