Sleep Hygiene
- Go to bed and get out of bed at the same time each day
- Avoid daytime naps or limit them to one mid-afternoon nap that is less than 20 minutes long
- Avoid caffeinated drinks late in the day and alcohol use during the evening
- Eliminate tobacco use, especially at night or in the evening
- Exercise regularly during the day, but avoid evening exercise
- Use the bedroom only for sleep or marital relations; avoid school work, business affairs, TV, exercise,or other activities that could lead you to associate your bedroom with these activating experiences
- Keep the bedroom dark, quiet, and comfortable
- Avoid stress and try to clear your thoughts in the evening before sleep
- A regular bedtime routine may help signal your mind that the time to relax and sleep is approaching