In many situations a person’s sleep problems can be improved simply by following good sleep hygiene. Over the next thirty (30) days, practice the following tips. If you continue to experience sleep problems, see a sleep physician.

• Make every effort to get seven to eight hours of sleep each night.
  
  
• Maintain a regular bedtime and arise time, even on your days off and on weekends.
  
  
• Use your bedroom only for sleep and sex.
  
  
• Minimize light, noise, and extremes in temperature in the bedroom.
  
  
• Avoid napping during the daytime.
  
  
• Avoid large meals three to four hours prior to bedtime.
  
  
• Avoid caffeine within four to six hours of bedtime.
  
  
• Avoid the use of nicotine close to bedtime or during the night.
  
  
• Avoid alcoholic beverages within four to six hours of bedtime.
  
  
• Avoid strenuous exercise within four to six hours of bedtime.
  
  
• If thoughts about work or worrying about family/financial problems keep you awake, before bedtime each night, write down all the work, family or financial issues that you need to work on the next day. This gives your sub-conscious permission to “shut down” for the night.
  
  
• Try to sleep only when you are drowsy.
  
  
• If you are unable to fall asleep or stay asleep, leave your bedroom and engage in a quiet activity elsewhere until you feel sleepy and then return to bed.
  
  
• Instead of lying in bed unable to sleep, try reading or listening to music until you feel sleepy.