- Sleep on a regular schedule. Keep the same time to go to bed and the same time to arise daily
- Your room should be dark, cool, quiet, and free of distractions. DO NOT sleep with pets in your bed
- DO NOT eat, smoke, read, or watch TV in bed
- Avoid tobacco, alcohol, caffeine or other stimulants for at least 6 hrs before bedtime. (Better yet, STOP SMOKING if you smoke at all!
- Exercise for thirty minutes in the evening about 3-4 hrs before bedtime
- Eat lightly for your evening meal. Avoid spicy foods for several hours before bedtime. Limit fluid intake for several hours as well, especially if you wake up frequently to urinate overnight
- DO NOT watch a clock. If you have to be up at a specific time, turn on your alarm and put the clock somewhere that it can’t be seen
- If you go to bed and have not fallen asleep in about 15 minutes (by estimate—not by a clock) get out of bed. Go to another room. Turn on a lamp in one corner and do something boring in another corner. DO NOT get irritated with finances, DO NOT watch TV, DO NOT turn on the computer, or do anything stimulating
- It sound corny, but develop a “happy place” to go in your mind to help you relax. Take a bath, read soothing passages, listen to pleasantly calm music, stretch your muscles, and wind down for an hour before bed. I ask people to “make peace with their day” by writing down their concerns for the coming day, being as complete as possible, and putting that list aside for the evening
- Let me know if these do not help you get better sleep. These tips won’t help overnight, and will take some practice to have them pay off
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