Use the bed only for sleep and sex

• If you cannot sleep within 20 min, get out of bed and read or do other relaxing activities in dim light before returning to bed

Avoid behaviors that interfere with sleep physiology, including:

• Napping, especially after 3:00 pm
• Attempting to sleep too early
• Caffeine after lunchtime

Make quality sleep a priority

• Go to bed and get up at the same time each day
• Ensure a restful environment (comfortable bed, bedroom quiet and dark)

In the 2-3 h before bedtime, avoid:

• Heavy eating
• Smoking or alcohol
• Vigorous exercise

Develop a consistent bedtime routine. For example:

• Prepare for sleep with 20-30 min of relaxation (e.g., soft music, meditation, yoga, pleasant reading)
• Take a warm bath

When trying to fall asleep, avoid:

• Solving problems
• Thinking about life issues
• Reviewing events of the day