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Feb 23, 2021 3:31 pm
- Sleep only at night
- Go to bed at the same time every day
- Get up at the same time every day
- Avoid having a large meal before bedtime
- Avoid drinking a lot before bedtime
- Avoid nicotine in the evening
- Avoid caffeine in the evening
- Avoid drinking alcohol before bedtime
- Avoid taking sleeping pills unless absolutely necessary
- Go to bed when you are tired
- Keep your bedroom dark and quiet
- Turn out the lights when you go to bed
- Keep your bedroom clean and clutter-free
- Keep your bedroom slightly cool
- Establish a regular relaxing routine before bedtime
- Take a hot shower before going to bed
- Choose a comfortable mattress and pillow
- Finish eating at least 2-3 hours before going to bed
- Avoid doing stimulating tasks an hour before bedtime
- Avoid watching TV, eating or working in the bed
- Avoid having a nap in the afternoon
- Keep your room quiet
- Don't go to bed hungry
- Avoid looking at the clock during the night
- Quit smoking
- Exercise regularly
- Exercise early in the day
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