PITTSBURGH, April 26 (UPI) -- A U.S. sleep expert says making a few changes sometimes can help people get the sound sleep they seek.
Janice Raffa, a Pittsburgh nurse who works for Highmark Inc., a Pennsylvania health insurer, advises those seeking a good night's sleep to try keeping a regular sleep schedule -- going to bed and waking up at the same time each day -- even on weekends.
Raffa encourages establishing a relaxing bed-time routine -- such as a bath, a book, a game or soothing music as well as a quiet, dark, cool and comfortable place to sleep -- preferably free of work materials and digital devices, including television.
Other ways Raffa says can help improve sleep include:
-- Avoiding heavy meals close to bedtime. However a light snack of tryptophan-rich foods, such as milk, cheese or peanuts, two hours before bedtime may make falling asleep easier.
-- Exercising everyday, limiting caffeine and avoiding late evening alcohol and tobacco.
-- Journaling early in the day to express feelings, frustrations and anxious thoughts.
-- Getting out of bed and going to another room to get sleepy when having difficulty falling asleep or after waking up at night.
