Directions

• Go to bed at the same time each night.
• Reserve your bed for sleep and sex. Watch television or read in another room.
• Avoid caffeine, alcohol and cigarettes, especially in the afternoon and evening.
• Don't lie in bed watching the clock. If you can't fall asleep within half an hour, get up and listen to calming music or read.
• Exercise 20 to 30 minutes at least three days a week - but not too close to bedtime.
• Limit naps and don't nap longer than 30 minutes.
• Take a walk outside during the day.
• Sleep in a cool, quiet, dark room. Wear earplugs or eyeshades to block out light and sound.
• Sleep on good bedding.
• Limit drinking liquids a few hours before bedtime.
• Don't go to bed hungry or overstuffed; both may cause physical discomfort.
• Save scary movies, strenuous exercise and serious family arguments for daytime.