If you are having difficulty getting to sleep, or staying asleep, try these practices conducive to good sleep.
• 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. Do not permit yourself to fall asleep outside the bedroom. Return to bed when, and only when, you are sleepy. Repeat this process as often as necessary throughout the night.
• Maintain a regular waking time, even on days off work and on weekends.
• Use your bedroom only for sleep and sex.
• Avoid napping during the daytime, or limit naptime to a single nap of less than one hour, no later than 3 p.m.
• Avoid caffeine within 4-6 hours of bedtime.
• Avoid use of nicotine close to bedtime or during the night.
• Do not drink alcoholic beverages within 4-6 hours of bedtime.
• While a light snack before bedtime can help promote sound sleep, avoid large meals.
• Avoid strenuous exercise within 6 hours of bedtime.
• Minimize light, noise, and extremes in temperature in the bedroom.
If you try these options and are still having difficulty sleeping, consult your healthcare provider.