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Practices
conducive to good sleep:
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Try
to sleep only when you are drowsy. |
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If
you are unable to fall asleep or stay asleep, leave your bedroom and
engage in a quiet activity elsewhere. Do not permit yourself to fall
asleep outside the bedroom. Return to bed when - and only when - you
are sleepy. Repeat this process of often as necessary throughout the
night. |
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Maintain
a regular arise time, even on days off work and on weekends. |
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Use
your bedroom only for sleep and sex. |
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Avoid
napping during the daytime. If daytime sleepiness becomes overwhelming,
limit nap time to a single nap of less than one hour, no later than 3
pm. |
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Distract
your mind. Lying in bed unable to sleep and frustrated needs to be avoided.
Try reading or watching a videotape or listening to books on tape. It
may be necessary to go into another room to do these. |
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Avoid
caffeine within four to six hours of bedtime. |
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Avoid
the use of nicotine close to bedtime or during the night. |
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Do
not drink alcoholic beverages within four to six hours of bedtime. |
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While
a light snack before bedtime can help promote sound sleep, avoid large
meals. |
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Avoid
strenuous exercise within six hours of bedtime. |
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Minimize
light, noise, and extremes in temperature in the bedroom. |
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