Expert Sleep Advice
Create a bedtime schedule that you can keep routinely and consistently
Avoid naps, especially in the afternoons! If you need a nap, consider a power nap that is limited to 20-30 minutes.
Avoid alcohol and caffeine 4-6 hours before bed
Exercise regularly- particularly in the afternoon, but not within 2-4 hours of going to bed.
If you can't fall asleep within 20 minutes, get up and do something boring in a dimly lit environment until you feel sleepy
If you have trouble falling asleep, consider practicing sleep techniques. For the range of relaxation options (audio recordings of relaxation techniques), click here. For the sensing scan, click here. For the sleep technique, click here.
The Sleeping Environment
Make your bed comfortable
Lower the temperature in your room and block out distracting noise
Reserve your bed for sleep and sex only
Eliminate the use of tv, studying, movies, reading, etc. in bed.
Getting ready for bed
Practice relaxation techniques before bed
Establish a pre-sleep ritual/routine
Take a hot bath/shower 90 minutes before bed
Sleep Hygiene Suggestions from the American Medical Association
General Sleep Hygiene Guidelines
Additional Sleep Hygiene Guidelines
CDC- Sleep Hygiene Guidelines
Definition and Symptoms of Insomnia- Mayo Clinic