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Steps to improve sleep quality
Proven strategies to improve sleep quality and reduce daytime fatigue include the following:


  • Including regular exercise in your daily routine may reduce fatigue and help you sleep better, especially if you exercise several hours before going to bed.
  • Getting enough of the right kind of exercise can also help you stay sharp and focused.
  • Even if you have difficulty standing or walking, you can still exercise by following routines designed to be done while sitting in a chair (including chair-based yoga).    
  • A physical or occupational therapist can help design an exercise plan that works for you. It’s also a good idea to talk with your doctor about your exercise program to make sure it is safe for you.
  • Remember to take breaks and pace yourself so you don’t overdo it or get overheated.

Eat right.

  • What you eat and drink can interfere with sleep and increase fatigue.
  • Foods and beverages to avoid before bedtime include caffeine, fatty or sugary foods, and alcohol. There may be others. Listen to your body for signs of what works for you.
  • Set a cut-off time for eating and drinking; the timing depends on how your body reacts. It may take some trial and error to figure it out.

Manage Stress.

  • Identify sources of manageable stress and learn ways to deal with them.
  • While some sources of stress—like having chronic pain or grieving a loss—cannot be avoided, other stresses—like watching an upsetting movie or looking at FacebookTM—can be avoided.
  • You may benefit from psychotherapy to help you identify ways to reduce your stress.
  • Doing things that help you relax or bring you joy is another way to reduce stress in your life. Such activities may include walking, reading a book, yoga, having a pet, having a hobby, gardening, music, journaling, joining a social group, or setting aside a special time with a friend or family member.

Change your mindset: How we talk with ourselves matters.

  • For instance, saying “I can’t do anything” is self-defeating. But with a change in mindset, the opposite is: “This is hard. I’m going to mourn my losses and see what I can do.”
  • “I’m tired” could turn into “Right now I feel tired.”
  • Once you change your mindset, your thoughts will translate into positive actions.