10 PRACTICAL TIPS FOR GOOD SLEEP HYGIENE
Developed by John Winkelman, M.D., PhD,
Boston, MA

Sleep Hygiene Tips

• Distraction - If you don't fall asleep within 20 minutes, get out of bed and do something relaxing and distracting such as reading, then try to fall asleep again.
• Relaxation - Avoid housework, bills, work or anything that is too stimulating within two hours of bedtime.
• Avoid Napping - Although a nap may feel refreshing to some insomniacs, it may interfere with falling asleep at night.
• Avoid Alcohol - Consumption of alcohol within five hours of bedtime can cause nighttime awakenings.
• Avoid Caffeine - Coffee, tea, chocolate and soda usually contain caffeine, a stimulant that causes shallow sleep or nighttime awakenings. Avoid caffeine after noon.
• Restful Environment - Make sure your bedroom is dark, quiet, relaxing and climate controlled. Keep clocks out of sight to avoid a "wake-up countdown."
• Regular Bedtime - Go to bed and wake up at consistent times every day.
• "Worry Time" - Schedule "worry time" earlier in the day to resolve problems before bedtime.
• Exercise Daily - Exercise at least four hours before bedtime improves insomnia.
• Eating - Avoid going to bed with a full or empty stomach.