If you are unable to fall asleep after about 20 minute, get out of bed. Leave your bedroom and do something relaxing. Come back to bed only when you are sleepy.
Use your bed for sleep, sex and to recover from illness.
Wake up at the same time every day, including weekends and holidays.
If you have trouble sleeping at night, avoid napping during the daytime. If you need to take a nap, make it less than one hour and take it before 3pm.
Begin rituals to help you relax before bedtime, such as taking a warm bath or reading for a few minutes.
Exercise on a regular basis, but do it earlier in the day.
Maintain a regular daily schedule to keep your brain’s internal clock running smoothly.
Eat a light snack before bedtime, but avoid a big meal.
Avoid caffeine, alcohol and cigarettes late in the day.
Set aside time during the day to get all of your worries out of your system.
Avoid sleeping pills or use them cautiously under the supervision of a doctor.
Never drink alcohol while taking sleeping pills or other medications.
Talk to your doctor or a sleep specialist if you have an ongoing problem related to your sleep.
SLEEP HYGIENE
Sleep in a dark, quiet room
Use the bedroom only for sleep and sexual activity (not for watching TV or balancing the checkbook)
Keep your bedroom temperature cool and comfortable
Only go to bed when you are relaxed
Have a regular routine for preparing to sleep (brush teeth, put on pyjamas etc)
Try to have dark curtains for the bedroom windows or to wear eye shades for sleep
Use “white noise” to block out other noises
Disconnect – Turning off the phone, disconnecting the doorbell or putting up a “Do Not Disturb” sign can also help you sleep.
