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How to Get to Sleep and Stay There

Do you lie in bed tossing and turning every night? These tips will prepare you for bed and help you sleep through the night.


  • Step 1: Keep temperature cool Keep the temperature in your bedroom no higher than 65 degrees Fahrenheit. If the room is dry, get a humidifier.
  • Step 2: Avoid alcohol Cut back on the alcohol. Under the influence of alcohol you will fall asleep faster, but won't sleep as long.
  • Step 3: Avoid caffeine and sugar Avoid bedtime snacks that contain caffeine, sugar, or grains.
  • TIP: Drink a glass of warm milk or eat a banana for a bedtime snack.
  • Step 4: Exercise daily Exercise every morning for 30 minutes. Stay active throughout the day and avoid taking naps.
  • Step 5: Take a bath Take a warm bath to relax and soothe your tired muscles.
  • Step 6: Choose mattress and pillow Choose a comfortable mattress and pillow that is right for you.
  • TIP: Wash your sheets and blankets frequently and use a lightly scented detergent.
  • Step 7: Listen to music Play a white noise recording or use a sleep mask and earplugs.
  • FACT: Kids between the ages of six and nine need 10 to 11½ hours of sleep a night.

You Will Need

  • Cool temperature
  • Humidifier
  • Exercise
  • Warm bath
  • Comfortable mattress and pillow
  • Scented detergent
  • White noise recording
  • Sleep mask
  • Earplugs
  • Warm glass of milk (optional)
  • Banana (optional)

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