Avoid caffeine, nicotine, beer, wine and liquor in the
four to six hours before bedtime.
Don't exercise within two hours of bedtime.
Don't eat large meals within two hours of bedtime.
Don't nap later than 3 p.m.
Sleep in a dark, quiet room that isn't too hot or cold
for you.
If you can't fall asleep within 20 minutes, get up and
do something quiet.
Wind down in the 30 minutes before bedtime by doing
something relaxing.
Your bedroom: Is is sleep friendly?
These things will affect how well you sleep:
furniture arrangement
wall colors, paint or paper
wall hangings and decorations
quality of your mattress
bedding linens
pillows, blankets, covers
the source and intensity of light
source and intensity of sounds (including
TV)
air quality
temperature and humidity
Make your bedroom into your "sanctuary",
not a place of distraction. Use soft pastels, off-whites
and earthtones for sheets. Keep out excess clutter, such
as stuff around your night table, books stacked up,
children's toys, mail, laundry, etc. You do not want to
create an area that invokes stress (paying bills or
laundry to do). Wall colors should not be bright and
stimulating. Replace high wattage bulbs with lower ones
(45 watts or less). Eliminate computers from the bedroom
or use screen covers. Consider better shades or blinds if
the ones you have don't black out the light. Keep eye
shades nearby on the night table. If possible, don't have
a TV in the room. Keep the bedroom cool, and avoid heavy
bedspreads or blankets.
