Guidelines for Better Sleep
* Keep a regular sleep schedule, both weekdays and weekends.
* Try to go to bed only when sleepy.
* If you’re tired and can not fall asleep after about 20 minutes in bed, leave the bedroom and made something quiet, like reading or listening to soft music. Prevents the computer and any stimulating activity.
Do not let yourself fall asleep outside the bedroom. Go back to bed when you sleep and not before. Repeat this process as often as necessary.
* Use the bedroom only for sleep and sex.
* Avoid sleeping during the day. If an occasional nap is necessary, must be one hour and just after eating.
* Establish a relaxing ritual before going to sleep, like a hot bath, or ten minutes of reading.
* Exercise regularly. Gentle exercise should not be done within four hours before bedtime, while vigorous exercise should not be done within six hours before bedtime.
* Keep a regular schedule for meals, medication, tasks and other activities. This will help to keep the internal clock.
* Avoid heavy meals close to bedtime, although a light snack may help promote healthy sleep.
* Avoid intake of caffeine within six hours before bedtime.
* Avoid alcohol in the evening. Even a small dose of alcohol can produce dangerous levels of sleep deprivation.
* Avoid the use of nicotine close to bedtime or during the night.