Light visors and light glasses may also be effective. Light therapy involves sitting in front of a light box, which produces bright light similar to sunlight. Talk to your healthcare provider about over-the-counter and prescription medicines that may be disrupting your sleep (for example, some cold and allergy medicines).Your healthcare provider may also recommend other ways to relax, including massage therapy, meditation, or yoga. For example, read a book, listen to soothing music, or take a hot bath. Learn new ways to manage stress. Follow a routine that helps you wind down and relax before bed.This may help you sleep longer without having to use the bathroom. Limit how much fluids you drink close to bedtime.Eat meals on a regular schedule and avoid late-night dinners.Avoid naps, especially in the afternoon.Exercising close to bedtime can make it harder to fall asleep. Get regular physical activity during the daytime (at least 5 to 6 hours before going to bed).This makes it more likely that you will wake up during the night. Although alcohol can make it easier to fall asleep, it can cause you to have a sleep that tends to be lighter than normal.
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Avoid watching TV or looking at electronic devices, as the light from these sources can disrupt your sleep-wake cycle. Make your bedroom sleep friendly. Sleep in a cool, quiet, dark place.
To improve your sleep habits, it also may help to: With enough sleep each night, you may find that you're happier and more productive during the day. First, make sure that you give yourself enough time to sleep. You can take steps to improve your sleep habits.
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