Top sleep tips (or good sleep practices)

  • Maintain a regular bedtime and awakening time.
  • Do not sleep during the day
  • Avoid alcohol
  • Avoid caffeinated beverages after noon
  • Do not smoke before bedtime
  • Do exercise, but not within 3 hours of bedtime.
  • Finish eating 2-3 hours before bedtime.
  • Adopt a going-to-bed routine: One hour before bed turn off all technology and dim all lighting. Perhaps do a relaxation exercise and/or have a hot shower.
  • Do not use the bed or bedroom for anything other than sleep and sexual activity (do not watch TV, read complex material, do crosswords etc).
  • Keep the bedroom cool, dark and quiet