6 tips for getting a good night’s rest

A healthy lifestyle can include getting plenty of sleep—here's how
Getting the sleep you need


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Sleep is an important part of your health and overall wellness. Sleep can help your brain work more properly and can help you function throughout the day. Sleep is important for everyone. But sometimes, getting to sleep can be difficult—and counting sheep doesn't always cut it.

Here are 6 ways that may help you get a better night's rest. Remember, your doctor is always your best resource, so ask him or her if you have any questions on sleep and MS.

Create a schedule to fall asleep easier

1. Stick to a schedule

Setting a sleep schedule could help get your body into the rhythm of going to bed at the same time and getting up at the same time every day. Train yourself to go to bed and wake up at a certain time every day. Before you know it, your body will get used to the schedule, and you’ll fall asleep faster without even realizing it.

Eating the right foods may help you sleep

2. Eat the right foods

Diet may play more of a role in your quality of sleep than you think. For example, don’t drink coffee a few hours before you plan to go to bed. Certain foods might be beneficial to sleep, including milk. Please keep any dietary restrictions in mind, and ask your doctor if you have any questions about your diet.

Reading before bed can help you wind down

3. Decompress at night

Creating a relaxing routine before bedtime is a great way to help you fall asleep quicker. After spending the day awake and surrounded by technology, it may be helpful to shut down at night and avoid playing with your electronics before bed. Try reading a good book (while cozy in bed) to make you feel tired, relaxed, and distracted from the day's stressors. Choose your favorite novel, and let it lull you to sleep.

Nap earlier in the day

4. Limit your daytime naps

Naps can be a wonderful thing. But if you're napping too late in the day, it could hurt your chances of falling asleep in the evening. It's good to enjoy naps, but you may want to avoid them after 5 PM for a better night's sleep. Ask your doctor about how often and how long you should be napping.

Staying active may help you sleep at night

5. Get some exercise

Mild-to-moderate exercise during the day could help you sleep better at night. Talk to your doctor about activities you could engage in. If your doctor agrees, find a way to get at least 30 minutes of exercise into your daily schedule. In our Fitness exercise section, you can find different routines to help you get started and get moving. Besides feeling better overall, you'll likely get a good night’s rest.

Eliminate stress to help you sleep

6. Manage your daily stress

According to an American Psychological Association survey, 43% of adults say stress has caused them to lie awake at night in the past month. Stress may limit your sleep, so it's important to find ways to reduce stress during the day. If you're stressed at your job, you may try finding a quiet place to gather your thoughts. Certain techniques could help you feel less stressed.

Sleep is important to your overall health, whether you have MS or not. Although this is not a complete list, these tips may help you get a full night of sleep—without having to rely on all those sheep!

Remember, your doctor is always your best resource.


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