• Avoid caffeine, nicotine and alcohol for four to six hours prior to bedtime – or eliminate them altogetherExercise for 20 to 30 minutes a day, preferably several hours before going to bed.
• Try not to take naps.
• Avoid eating heavy meals close to bedtime.
• Relax before bed with a book, soft music or a warm bath.
• If you can’t get to sleep within about 210 minutes, get up and do something relaxing until you feel sleepy.
• If you find that you lie awake worrying about things, make a “to-do” list before going to bed. This may allow you to temporarily let go of those worries.
• Make sure your bedroom is dark, quiet and not too hot or too cold.
• Go to bed and get up at the same time every day, if possible.
• If you continue to have trouble falling or staying asleep, talk to your doctor.

“Overall, correction of a sleep problem will help a person function more productively,” says Dr. Robert Zaccagnini, MD who specializes in pulmonary disease and internal medicine at Excela Health. “Uncontrollable or difficult-to-manage high blood pressure is one of he subtle signs of unrecognized sleep apnea. Not only does treating sleep apnea improve your blood pressure, it’s one of the simplest steps you can take to improve your overall health” adds the doctor.