 |
Go to bed and awaken at the
same time every night. It is especially
important to always go up
at the same time
not matter what time you go to sleep. Also, don’t sleep
for an extended period of time trying to catch up on your
sleep on weekends. Get adequate amounts of sleep every
night.
|
|
|
Don’t nap
|
|
|
Avoid caffeine completely or
at least six hours before bed. Caffeine
disturbs sleep even in
those who think it does not.
|
|
|
Avoid alcohol before sleep.
Alcohol may decrease the time
it takes to fall asleep, but it will cause frequent
awakenings and increase the risk of sleep apnea.
|
|
|
Avoid cigarettes before
sleep. Nicotine acts as a stimulant.
|
|
|
Get moderate exercise
regularly. Do not exercise within a
few hours of bedtime. This will cause you to have trouble
sleeping.
|
|
|
Sleep in an atmosphere
conducive to sleep: dark, quiet,
not too cold or too hot, good mattress, etc. This includes
avoiding watching TV and listening to music to fall asleep.
If your partner snores or moves frequently in their sleep
have them see a doctor to determine if they have a sleep
disorder that needs treatment.
|
|
|
Do not read, study, eat,
watch TV or do other unrelated
activities in bed. If you can’t sleep, go into another room
and do something relaxing. Try again to sleep a little later.
Laying in bed and getting upset and frustrated will not
help you fall asleep.
|
|
|
Don’t engage in exciting or
emotionally upsetting activities
too close to bedtime.
|
|
|
If you are a bedtime worrier
and use your time in bed to
worry about tomorrow, plan, reminisce or think, you should
try to set aside a time to do these activities. About 15
minutes to an hour before bed write down all your
problems and solutions. This helps clear your mind for sleep.
|
|
|
Don’t engage in activities
that require high levels of
concentration before bed.
|
