Tips for a Good Night's Sleep

• If you do not fall asleep within 20 minutes, get out of bed and do something relaxing and distracting. For many people, this is reading.
• Avoid housework, bills, work or anything that is too stimulating within 2 hours of bedtime or during a nighttime awakening.
• Although some people's insomnia is helped by a midday nap, for most, it will interfere with falling asleep at night.
• Avoid alcohol within 5 hours of bedtime. Alcohol is a poor hypnotic and causes nighttime awakening.
• Avoid caffeine (tea, coffee, chocolate, soda) after noon. It can cause shallow sleep or nighttime awakenings.
• Make your bedroom quiet, safe, and relaxing. Face clocks away from the bed to avoid "counting down" the minutes until morning.
• Keep consistent bedtimes and wake times 7 days a week.
• Schedule "worry time" earlier in the day. Use this time to resolve problems before bedtime.
• Daily exercise improves insomnia, although the effects may not be immediate. Do not exercise within 4 hours of bedtime.
• Avoid going to bed on either an empty stomach or a full stomach. A light snack may be of value.