Sleep is not something that you can accomplish by “hard work.”
Make sure your sleeping environment is comfortable.
- Follow a regular schedule of going to bed and waking up in the morning all week long. Do not “sleep in” on weekends or holidays.
- Avoid daytime naps, even if you miss sleep the previous night.
- Avoid drinking caffeine containing beverages such as coffee, tea or colas after 7:00 p.m. Chocolate also contains caffeine.
- Make sure your sleeping environment is comfortable. This includes having a quiet room, a comfortable bedroom temperature and a comfortable bed.
- Use your bed only for sleep or intimacy with your significant other.
- Do not eat meals in bed or conduct business from bed.
Associate your bed with sleeping
- Do not watch TV or read in bed if you experience any problems falling or staying asleep.
- Associate your bed with sleeping, relaxation and comfort.
- Engage in moderate exercise in the early part of the day; try to avoid strenuous physical activity within three hours of going to sleep.
- Develop a positive attitude about sleep.
- Get out of bed and engage in a relaxing activity if you are unable to fall asleep within 15 to 20 minutes of turning out the lights.
- Do not use your time in bed to worry about problems. Sleep is not something that you can accomplish by “hard work.” It will occur naturally if you allow it to.