World Sleep Day: 9 secrets to better sleep

ORLANDO, Fla. — You’re feeling sleepy… very sleepy…

Maybe it’s because it’s been a long week, or maybe it’s because Friday is World Sleep Day.


Before you doze off, Channel 9 compiled a list of 9 tips to get better sleep, according to the American Academy of Sleep Medicine:

1. Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.

2. Set a bedtime that is early enough for you to get at least 7-8 hours of sleep, but don’t go to bed unless you are sleepy.

Read: American Academy of Pediatrics sets new safe sleep guidelines

3. If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. Experts say it is especially important to not get on electronics.

4. Establish a relaxing bedtime routine.

5. Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.

Read: Dream job: Get paid $3,000 to sleep

6. Limit exposure to bright light in the evenings, and turn off electronic devices at least 30 minutes before bedtime.

7. Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.

8. Exercise regularly and maintain a healthy diet.

9. Avoid consuming caffeine in the afternoon or evening, and avoid consuming alcohol before bedtime. It’s also helpful to reduce your fluid intake before bedtime.

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Sarah Wilson

Sarah Wilson, WFTV.com

Sarah Wilson joined WFTV Channel 9 in 2018 as a digital producer after working as an award-winning newspaper reporter for nearly a decade in various communities across Central Florida.