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Tips for Sleeping Better

Sleep hygiene includes simple lifestyle changes that may help improve sleep.These are tips and may help along with other treatments for sleep disorders. 

DO:
  • Allow adequate time and environment for sleep
  • Have “wind-down” time before bed
  • Get out of bed to start the day at the same time each day
  • Go to bed only when sleepy, even if it's a bit later than you'd like
  •  Keep a regular daily schedule (meals, exercise, light exposure)
  • If not sleeping within 20 minutes, get out of bed****


DON'T:
  • Have caffeine, alcohol, or nicotine 4-6hrs before bed
  • Take naps (but if you must, no later than the mid-afternoon)
  • Read or watch TV or check email etc in bed
  • Go to bed hungry (but avoid heavy meals at night)


**** Two exceptions here: 1) avoiding "clock-watching" is key, which makes following this suggestion difficult; 2) some people with insomnia have "misperception", which means they feel awake even though their brain is actually asleep.  If you get up from bed, you are definitely not sleeping; but if you remain in bed, lights out, eyes closed, breathing calmly, sleep may be occurring even if it feels like your mind is still going.  

Printable Version 
Other Sleep Tips by the National Sleep Foundation
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