Top Tips for Good Sleep Avoid caffeine (coffee, tea, soft drinks, chocolate) and nicotine. Don't drink alcohol to "help" you sleep. Exercise regularly, but complete your workout at least three hours before bedtime. Establish a regular relaxing bedtime routine, such as taking a bath. Associate your bed with sleep - don't use it to work or watch television. If you often have insomnia, don't nap during the day. * IF you suffer from sleep disorders, visit National Sleep Foundation. In fact, 35 % of Americans have insomnia: difficulty falling asleep, trouble staying asleep or poor quality sleep. Source: National Sleep Foundation You're correct! Yes, if you can, pay back your sleep debt in a timely fashion. Make up for any lost sleep as soon as possible. Sleep loss is cumulative. If you lose several hours on a given night, you will become more and more sleepy in the ensuing days, even though you get your "normal" sleep. So pay back your sleep debt. But remember: You cannot replace lost sleep at once. When you sleep longer to catch up, try to do so by going to bed earlier than usual. You cannot make up for large sleep losses during the week by sleeping in on the weekends. A nap during the day can help you pay back your sleep debt. The important rule is to return to your regular sleep schedule as soon as possible. Source: Power Sleep Top of the Page Go Back to Home