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Follow
a regular schedule - go to sleep and get up at the same time.
Try not to nap too much during the day - you might be less
sleepy at night.
-
Try
to exercise at regular times each day.
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Try
to get some
natural light in the afternoon each day.
-
Be
careful about
what you eat. Don't drink beverages with caffeine late in the
day. Caffeine is a stimulant and can keep you awake. Also, if
you like a snack before bed, a warm beverage and a few crackers
may help.
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Don't
drink alcohol or smoke cigarettes to help you sleep. Even small
amounts of alcohol can make it harder to stay asleep. Smoking is
dangerous for many reasons including the hazard of falling
asleep with a lit cigarette. The nicotine in cigarettes is also
a stimulant.
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Create
a safe and comfortable place to sleep. Make sure there are locks
on all doors and smoke alarms on each floor. A lamp that's easy
to turn on and a phone by your bed may be helpful. The room
should be dark, well ventilated, and as quiet as possible.
-
Develop
a bedtime routine. Do the same things each night to tell your
body that it's time to wind down. Some people watch the evening
news, read a book, or soak in a warm bath.
-
Use
your bedroom only for sleeping. After turning off the light,
give yourself about 15 minutes to fall asleep. If you are still
awake and not drowsy, get out of bed. When you get sleepy, go
back to bed.
