Sleep Well, Live Well


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To make the most of your waking hours, you must sleep well, but there are so many things that often get in the way of a good night's sleep. 

The Sleep Ambassador, Nancy Rothstein, MBA shares 10 tips for falling asleep and staying asleep so you can wake up feeling refreshed and ready to tackle the day.

  1. Do a bedroom light inventory. Avoid any light at night, including light from your smart devices and even blue lights coming from electronic devices in your room such as a television or electric toothbrush.
  2. Invest in a great mattress and pillow for your spine to be aligned.
  3. If you have sleep apnea, you may need a nasal dilator or CPAP machine.
  4. Regulate how much news and television you watch before bed since it could activate your anxiety. 
  5. An hour or more before bed, set the clock for the time you want to wake up, and then leave it aside. Whatever you do, do not look at the clock! 
  6. Take medication at least 20 minutes before bed so it leaves your esophagus.
  7. Try a melatonin supplement.
  8. Evaluate the correlation between your sleep, diet and exercise habits. When you are sleep deficient, you may be receiving false signals that you are hungry. Don’t exercise within two to three hours before you sleep as it activates your body, and raises your temperature. Taking a calm walk or practicing restorative yoga after dinner is OK. 
  9. Stay hydrated during the day, rather than drinking right before bed. If you wake up frequently through the night, stop drinking liquids after 7 pm as an experiment, and instead, drink a big glass of room temperature water in the morning.
  10. Process your worries and anxieties during the day, so that you can disconnect during your quiet time before bed. 

Remember, even the best sleeping habits won’t cure a sleeping disorder. If you suspect you may be part of the 25% of people who suffer from disordered sleeping, consult your primary care physician and/or a sleep specialist as there could be an underlying issue like sleep apnea, restless leg syndrome, or narcolepsy that is keeping you up at night. 



Watch more TONE videos from Sleep Expert Nancy Rothstein

Podcast:  Have You Had This Conversation - Supercharge Your Sleep

Learn more about Nancy’s services as The Sleep Ambassador®.

Check out Nancy’s course on LinkedIn: Sleep is Your Superpower


Join us for our next TONE Talk on Tuesday, February 28 at 1 p.m. ET / 10 a.m. PT

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