- Get up at approximately the same time every day, even on holidays and weekends.
- Get as much natural light as possible during the day, and limit light when you want to sleep.
- Go to bed only when you think you can fall asleep. If you haven't dozed off within 20 to 30 minutes, get out of bed and do something else until you feel drowsy. Limiting the amount of time you spend in bed when you're not actually sleeping increases your desire to sleep.
- Avoid napping during the day.
- Avoid caffeine, nicotine and alcohol, especially late in the day.
- Get regular exercise. Whether exercise close to bedtime disturbs sleep remains unclear and may vary from person to person.
- Start winding down an hour or two before bedtime. Turn down the lights. Stop watching television and using the computer. Take a warm bath.
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p.s. Thanks!!! (^_^)/
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