- Have a regular schedule. Go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing pre-sleep routine to prepare your mind and body for sleep.
- Use your bedroom only for sleep or intimacy. Do not eat, watch TV, or read in bed.
- Only go to bed when drowsy. Limit time spent awake in bed. If you are awake in bed for 15-20 minutes, get up and engage in a quiet activity in another room until drowsy.
- Avoid naps. Only nap if necessary to retain alertness (30 minutes maximum). Avoid napping 6-8 hours prior to bedtime.
- Maintain a dark bedroom. Avoid bright lights, which can disrupt sleep.
- Set a cool, comfortable temperature. Excessively warm bedrooms can disrupt sleep.
- Avoid loud noises. If necessary, use ear plugs or white noise machines to minimize noise.
- Free your bedroom of potential allergens, which can cause sneezing, sniffling, and coughing and disrupt sleep.
- Avoid caffeine, including coffee, some teas, and chocolate, 6-8 hours before bedtime. Try to limit coffee to 1-2 cups per day.
- Hunger can disrupt sleep. Eat a light carbohydrate snack before bedtime and avoid large meals and sugar.
- Avoid alcohol 3-5 hours before sleep. Alcohol may help in falling sleep, but can cause poor quality, fragmented sleep.
- Exercise regularly, which promotes a regular sleep/wake schedule. The body likes a routine.
- Avoid strenuous exercise 3-5 hours before sleep. Exercise raises body temperature; sleep lowers body temperature, disrupting your regular sleep/wake schedule.