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Healthy Sleep Tips

  • Diet if you are overweight
  • Finish eating at least 2-3 hours before your regular bedtime.
  • Get regular exercise. It is best to complete your workout at least a few hours before bedtime.
  • Avoid naps during the day.
  • Avoid alcohol prior to going to sleep. It actually disrupts sleep and causes nighttime awakenings.
  • Avoid sleeping pills.
  • Sleep on your side.
  • Sleep on a comfortable mattress and pillows.
  • Maintain a regular bedtime and wake up times, including weekends.
  • Avoid caffeine (coffee, tea, chocolate, soda) close to bedtime. It can keep you awake.
  • Avoid nicotine (cigarettes, tobacco). Used close to bedtime, it can lead to poor sleep.
  • Establish a regular, relaxing bedtime routine such as soaking in a hot bath and then listening to music or reading.
  • Create a sleep environment that is dark, quiet, comfortable, and cool.
  • Use your bedroom for sleep and intimacy. Take work materials, computers and TVs out of the sleeping environment.
  • Do not spend too much time in bed. Limit the time you spend in bed to sleeping. If you wake up, get out of bed. Go back to bed only when you are ready to sleep.
  • Avoid trying to force yourself to sleep. The more you try, the more your arousal level will increase and falling asleep will become more difficult.
  • Remove the clock from your bedroom: the luminous display can easily prevent you from falling asleep.