Sleep Hygiene

Follow a bedtime routine. Go to bed and wake up at the same time every day.Sleep only as much as you need to feel refreshed the next day.

Keep your bedroom dark, quiet, and at a comfortable temperature.

Exercise regularly. It helps you go to sleep and also to have deeper sleep. Don't exercise just before bedtime.

Drink less caffeine (found in many coffee, tea, and cola drinks). Caffeine can make it hard to fall asleep and can wake you up in the night. Even having caffeine early in the day can affect your sleep.

Avoid alcohol, especially late in the evening. Alcohol may help you fall asleep more easily, but it also can make you wake up in the night.

Avoid smoking. Smoking can disturb sleep.

Eat regular meals and do not go to bed hungry. A light snack before bedtime may help you sleep, but avoid heavy meals before bedtime.

Use the bedroom for sleep and intimacy only. Don't watch television or eat while you are in bed.

Do not try to fall asleep. This only makes the problem worse. If you can't sleep, leave the bedroom and do something different, such as reading. Don't do things that could keep you awake, such as watching TV, drinking coffee, eating, or worrying. Go back to bed only when you are sleepy.

If your mind is running through items that you will do the next day or just the many open ended unfinished projects we all have, write down a list and tell yourself you will check it in the morning. If you do this regularly it will teach your brain not to worry during your sleep.

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