• Keep regular hours.
Go to bed and get up at the same time each day.
• Avoid caffeine.
It will delay sleep and cause arousals during the night.
• Avoid alcohol.
It may help you go to sleep but it will disrupt your sleep. Allow 4 hours between drinking alcohol and bedtime.
• Use your bedroom for sleeping.
Avoid watching TV or using computers in the bedroom. Bright light from these may inhibit sleep.
• Avoid exercise near bedtime.
Allow at least 3 hours before going to bed.
• Avoid napping during the day.
Sleeping during the day can cause difficulty sleeping at night. If you have to take a nap, limit it to 1 hour, no later than 3pm.
• Avoid looking at the clock.
Looking at the clock while in the bed can cause anxiety. Turn the clock away from you during the night.
• Keep your bedroom at a comfortable temperature.
Not too warm and not too cold. Cooler is better than warmer for sleeping.
• Go to bed only when you are tired and sleepy.
Don’t force yourself to try to sleep. This will actually make it more difficult to sleep.
• If you can’t get to sleep in over 30 minutes, try reading or listening to a tape.
It may be necessary to go to another room to do these.