Sleep Tips

  • 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 four hours between drinking alcohol and bedtime.
  • Use your bedroom for sleeping. Avoid watching TV or using computers in the bedroom. Bright light from these devices may inhibit sleep.
  • Avoid exercise near bedtime. Allow at least three 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 one hour, no later than 3 p.m.
  • 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 so.