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Get up about the same time every day.
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Go to bed only when sleepy.
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Establish relaxing pre-sleep rituals such as a warm bath, light bedtime snack, or 10 minutes of reading.
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Exercise regularly. Confine vigorous exercise to early hours, at least six hours before bedtime, and do mild exercise such as simple stretching or walking at least four hours prior to bedtime.
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Keep a regular schedule. Regular times for meals, medications, chores, and other activities help keep the inner clock running smoothly.
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Avoid ingestion of caffeine within six hours of bedtime. DonÁt drink alcohol, especially when sleepy. Even a small dose of alcohol can have a potent effect when combined with tiredness.
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Avoid smoking close to bedtime.
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Try to nap at the same time every day; mid-afternoon is the best time for most people.
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Avoid sleeping pills, or use them conservatively. Most doctors avoid prescribing sleeping pills for periods longer than three weeks. Do not drink alcohol while taking sleeping pills. |
