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Tips to Fall Asleep and Stay Asleep

Having caffeine six hours before bedtime can still affect your sleep.


What does it take to get that consistent, good-quality sleep we all need for whole-body restoration? The kind of sleep that puts the aches and worries of the day to rest and leaves you feeling revitalized in mind, body and soul? Read on.


Generally, a restful night’s sleep centres on one thing — time. Part of this means sleeping for the right amount of time each night, which, for most adults, is seven to nine hours. It also means keeping your body clock, or circadian rhythm, regulated by going to bed and waking up at the same time every day. This consistency helps your body clock predict your sleep patterns so you can fall asleep, stay asleep and wake up refreshed. Of course, life happens, so don’t stress too much if your sleep timing is off occasionally. Just get back on track as soon as you can.


Here are a few things you might want to remove from the hours leading up to bedtime to help you stick to that consistent sleep schedule: 


Stimulation in general isn’t good for the brain or the body right before bed. If you can, quit watching TV, playing electronic games, and working or paying bills about an hour before bed. 

So, how can you unwind? Try a bath or a good book, but be careful it’s not too good, or you’ll be up all night reading! If you have a lot on your mind before bed, it helps to write it down. And if you find it hard in general to relax for bed, try these tips.


The bedroom environment: It’s one of the most powerful, yet overlooked, parts of a good night’s sleep. If you’re not a bed-maker, become one. Better yet, keep the entire room tidy, because walking into a clean bedroom actually can improve your sleep. But don’t just take our word for it:

  • 62% of participants in a National Sleep Foundation survey said that a clean bedroom helps them sleep better. 
  • 19% of those who made their beds every morning were more likely to sleep well every night.

Every day, people just like you also report that the right pillow and mattress, comfortable sheets, cool temperatures and a dark room help them sleep better. 


You’re on your way to a better night’s sleep — don’t let pain sabotage it. Sometimes just changing your sleep position can help alleviate pain. If you suffer from back, neck or shoulder pain, try sleeping on your side with a pillow between your knees. For occasional sleeplessness due to pain, try ALEVE® Nighttime, the only over-the-counter nighttime product with a sleep aid plus the 12-hour pain-relieving strength of ALEVE®.