Minimize noise with earplugs and minimize light with window
blinds, heavy curtains, or an eye mask. Do not turn on bright
lights if you need to get up at night. Use a small night-light
instead.
Avoid eating within two hours of bedtime. If you are hungry, a
glass of milk or a light snack is a good choice. Milk contains the
amino acid L-tryptophan, which has been shown in research to help
people go to sleep. Avoid consuming protein at bedtime.
Get aerobic exercise during the day to reduce the level of
stress hormones, but avoid anything too strenuous (aside from sex)
within three hours of bedtime. Regular exercise might promote
deeper sleep.
Go to bed at a regular time and avoid napping late in the
afternoon. If you need to nap, take a brief nap for 10 to 15
minutes about eight hours after you awake.
Stop working at any task an hour before bedtime to calm mental
activity.
At bedtime, keep your mind off worries or things that upset you.
Avoid discussing emotional issues in bed.
Consider having pets stay outside of your sleeping area. Having
a pet in bed with you might cause you to wake if you have allergies
or if the pet moves around on the bed.
Make sure your bedroom is well-ventilated and at a comfortable
temperature (below 75°F and above 54°F).
Keep your bedroom for sleeping. If you can't sleep or if you
wake up, go into another room and read a book or watch television
until you feel sleepy.
Learn a relaxation technique, such as progressive muscle
relaxation, and practice it in bed.
Nicotine is a stimulant and should be avoided particularly near
bedtime and upon night awakenings. Having a cigarette before bed
might feel relaxing, but nicotine is a stimulant and might
interfere with sleep.
Caffeine should be discontinued at least four to six hours
before bedtime. If you consume large amounts of caffeine and you
cut yourself off too quickly, you might get headaches that could
keep you awake. Caffeine is also a stimulant and is present in
substances including coffee, cola, tea, chocolate, and various
over-the-counter medicines.
Alcohol is a depressant and might help you fall asleep, but the
subsequent metabolism that clears it from your body when you are
sleeping causes a withdrawal syndrome. This withdrawal causes
awakenings and is often associated with nightmares and sweats.