■ Stick to a sleep schedule. Go to bed and wake up at the same time each day—even on the weekends.
■ Exercise is great but not too late in the day. Avoid exercising closer than 5 or 6 hours before bedtime.
■ Avoid caffeine and nicotine. The stimulating effects of caffeine in coffee, colas, teas, and chocolate can take as long as 8 hours to wear off fully. Nicotine is also a stimulant.
■ Avoid alcoholic drinks before bed. A “nightcap”might help you get to sleep, but alcohol keeps you in the lighter stages of sleep. You also tend to wake up in the middle of the night when the sedating effects have worn off.
■ Avoid large meals and beverages late at night. A large meal can cause indigestion that interferes
with sleep. Drinking too many fluids at night can cause you to awaken frequently to urinate.
■ Avoid medicines that delay or disrupt your sleep, if possible. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs,colds, or allergies, can disrupt sleep patterns.
Don’t take naps after 3 p.m. Naps can boost your brain power, but late afternoon naps can make it
harder to fall asleep at night. Also, keep naps to under an hour.
■ Relax before bed. Take time to unwind. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
■ Take a hot bath before bed. The drop in body temperature after the bath may help you feel sleepy,
and the bath can help relax you.
■ Have a good sleeping environment. Get rid of anything that might distract you from sleep, such as
noises, bright lights, an uncomfortable bed, or a TV or computer in the bedroom. Also, keeping the
temperature in your bedroom on the cool side can help you sleep better.
■ Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day.
■ Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than 20
minutes, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to
sleep can make it harder to fall asleep.