Follow a regular sleep schedule: People should go to bed at the same time each night and, more importantly, get up at the same time each morning, even on weekends and vacations.
Follow a bedtime routine: A regular pattern of activities—such as walking at a relaxed pace, listening to soft music, brushing the teeth, washing the face, and setting the alarm clock—can set the mood for sleep. This routine should be followed every night, at home or away.
Make the environment conducive to sleep: The bedroom should be kept dark, quiet, and not too warm or too cold. Loud noises can disturb sleep even when people are not awakened by them. Wearing ear plugs, using a white-noise machine or a fan, or installing heavy curtains in the bedroom (to block out outside noises) can help.
Use the bedroom primarily for sleeping: The bedroom should not be used for eating, reading, watching television, paying bills, or other activities associated with wakefulness (other than intimate activity).
Avoid substances that interfere with sleep: Food and beverages that contain alcohol or caffeine (such as coffee, tea, cola drinks, and chocolate) can interfere with sleep, as can appetite suppressants, diuretics, and nicotine (in cigarettes and nicotine patches). Caffeinated substances should not be consumed within 12 hours of bedtime. Drinking a large amount of alcohol in the evening causes early morning awakenings. Quitting smoking may help.
Use pillows: Pillows between the knees or under the waist can make people more comfortable. For people with back problems, lying on the side with a large pillow between the knees may help.
Get up: When falling asleep is difficult, getting up and doing something else in another room and coming back to bed when sleepy may be more effective than lying in bed and trying harder and harder to fall asleep.
Exercise regularly: Exercise can help people fall asleep naturally. However, exercise within 5 hours of bedtime can stimulate the heart and brain and keep people awake.
Relax: Stress and worry are major impediments to sleep. People who are not sleepy at bedtime can relax by reading or taking a warm bath. People can aim to leave their problems at the bedroom door. Avoiding too much mental stimulation during the hour or so before bedtime can help. Scheduling a “worry time” during the day to think about concerns can diminish the need to worry at bedtime.
Eat a light snack: Hunger can interfere with going to sleep. A light snack, especially if warm, can help, unless a person has gastroesophageal reflux (GERD). However, heavy meals near bedtime should be avoided. They may cause heartburn, which can interfere with sleep.
Eliminate anxiety-provoking behaviors: Turn the clock away so that time isn't a focus
