- Try to sleep only when you are drowsy.
- If you are unable to fall asleep or stay asleep, leave your bedroom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside the bedroom. Return to bed when - and only when - you are sleepy. Repeat this process as often as necessary throughout the night.
- Maintain a regular bed time and rise time, even on days off and on weekends.
- Do not have distractions like a TV, radio, or computer in your bedroom. Use your bedroom for sleep and other bedroom activities.
- Avoid napping during the daytime. If daytime sleepiness becomes overwhelming, limit naptime to a single nap of less than one hour, not later than 3 p.m.
- Distract your mind. Don’t lie in bed unable to sleep and frustrated; instead try reading.
- Avoid caffeine and alcohol within four to six hours of bedtime.
- Avoid the use of nicotine close to bedtime or during the night.
- While a light snack before bedtime can help promote sound sleep, avoid large meals.
- Avoid strenuous exercise within six hours of bedtime.
- Minimize light, noise, and extremes in temperature in the bedroom.
Source: Sleep Hygiene Wellness brochure published and copyrighted by the AASM.
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