| During the day |
| Exercise on a regular basis, even if it's only a 20-minute walk each day. Don't exercise in the evening. |
| Limit naps if you can. If you must nap, don't nap more than 30 minutes. |
| Before bedtime |
| Avoid alcohol, caffeine, chocolate, and nicotine (cigarettes) in the late afternoon and evening. |
| Limit liquids in the evening before going to bed. |
| Turn off the TV 1 hour before bedtime. Listen to quiet music or take a warm bath. |
| If you worry or "can't turn your brain off" when you try to sleep, write out a list of the things you need to do before you go to bed. Then stop thinking about them. |
| At bedtime |
| Go to bed and get up at the same time every day, even on weekends. |
| A bedtime snack of warm milk, turkey, or a banana might make you sleepy. |
| Use your bedroom only for sleep and sex. Do not read, watch TV, or work in the bedroom. |
| If you are a "clock watcher," turn your clock so that you cannot see its face. |
| To fall asleep, lie in the position that you are normally in when you wake up. |
| Go to bed at the same time as your spouse. |
| If you can't fall asleep |
| If you haven't fallen asleep in 15 minutes, go to another room. Listen to quiet music or read a self-help book. Avoid watching TV or reading an exciting book. Go back to bed when you feel sleepy. If you still can't fall asleep, get up again and repeat as needed. |
| If you wake up during the night |
| If you can't get back to sleep, follow the steps above (under "If you can't fall asleep"). |
