1. Reduce caffeine intake and avoid caffeine for 4 - 6 hours before bedtime. This includes caffeinated sodas.
  2. Drink less fluids before going to sleep.
  3. Avoid heavy meals close to bedtime.
  4. Avoid nicotine close to bedtime.
  5. Make sure the room is the right temperature and humidity. Rooms that are overly warm are not conducive to a good night's sleep.
  6. Exercise regularly, preferably in the afternoon.
  7. Establish a relaxing routine, like soaking in a hot tub or bath, before bedtime.
  8. Establish a regular bedtime and waketime schedule. Maintain the schedule (particularly waketime) even on weekends or vacations.
  9. If you can't sleep, get out of bed and engage in a relaxing activity. Do not allow yourself to fall asleep in other places.
  10. Get into a brightly lit room as soon as possible in the morning but avoid bright light at night. Keep the blinds adjusted at night so early morning light will help you wake up.
  11. Try to prevent napping during the day. If you must nap, try to make it for less than 30 minutes.
  12. Teach yourself breathing relaxation exercises that you can use it to help you unwind to fall asleep.
  13. If are having frequent sleep-related problems, be sure to tell your doctor.
  14. If sleep problems are chronic, try to avoid scheduling activities that involve mental alertness early in the day.








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