Here are some sleep hygiene recommendations:
Maintain a proper attitude about sleep. It's OK to loose a night or two of sleep on occasion. Don't be an angry person upon going to bed.
Don't try to sleep (it's impossible) - try only to relax.
Wind down before bedtime. Read a book, watch TV (non-stimulating).
Maintain a regular daytime schedule of eating and exercising.
Avoid coffee and tobacco - especially after 6 p.m.
One alcoholic drink at bedtime is acceptable - three will cause rebound insomnia.
Use bed only for sleep and sexual activity.
If unable to relax in 10 minutes, get out of bed. Read or watch TV, but not a stimulating program, until sleepy.
Wake up the same time every morning, even when not working. Don't extend waking time or bedtime by more than 1 - 2 hours beyond usual waking/bedtime for work or school.
. Do not exercise after 6 p.m.
Avoid napping.
. Keep bedroom temperature at or below 75 degrees.
Remove clocks from bedroom or turn them so they cannot be easily seen.
Avoid hot baths at bedtime.
Keep bedroom darkened and quiet.
If hungry at bedtime, eat a light snack.
. Sleep as much as you need to feel good. Do not feel guilty about going to bed earlier if that is what you need.
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