16 Healthy Sleep Tips from our Sleep Apnea Experts

Setting and following a sleep routine is, without a doubt, a difficult task in today's busy world, but lacking one brings even more difficulty and consequences. Thus, having healthy sleep habits is essential to maintaining a happy and healthy life. 

Read the 16 following tips to get better, more restful sleep, and ensure that you feel your best every day.


Begin rituals that help you relax each night before bed. Routines can help our bodies trigger feelings of sleepiness and readiness for bed.

Make your bedroom quiet, dark, and a little bit cool. Dark, cool, and quiet places are extremely conducive to uninterrupted sleep.

Don’t go to bed unless you are sleepy. Relax and ensure you are actually ready for bed before retiring each night.

If you are not asleep after 20 minutes, then get out of the bed. Find something to occupy your time and when you begin to feel sleepy again, return to bed.

Get a full night’s sleep on a regular basis. The amount of sleep each individual needs to feel well-rested can vary, but make sure you are getting enough sleep each night to feel well-rested and alert in the morning.

Get up at the same time every morning.

Avoid taking naps if you can. If you feel you must take a nap, make sure it is under one hour and happens prior to the late afternoon/evening hours.

Avoid any tough exercise within six hours of your bedtime. Exercise is best done in the earlier hours of the day.

Try to get rid of or deal with things that make you worry.

Keep a regular schedule.

Avoid sleeping pills, or use them cautiously.

Reserve your bed strictly for sleep and intimacy.

Don't have any caffeine after lunch.

Don't go to bed hungry, but don’t eat a big meal near bedtime either.

Avoid beer, wine, or any other alcohol within six hours of your bedtime.

Don't have a cigarette or any other source of nicotine before bedtime.