Sleep Hygiene
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Go to bed and get out of bed at the same time each day
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Avoid daytime naps or limit them to one mid-afternoon nap that is less than 20 minutes long
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Avoid caffeinated drinks late in the day and alcohol use during the evening
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Eliminate tobacco use, especially at night or in the evening
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Exercise regularly during the day, but avoid evening exercise
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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
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Keep the bedroom dark, quiet, and comfortable
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Avoid stress and try to clear your thoughts in the evening before sleep
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A regular bedtime routine may help signal your mind that the time to relax and sleep is approaching
Falling Asleep & Staying Asleep Handout
