- Use your bed only for sleeping or sex. Keep the bedroom cool, dark, and quiet.
- Don't nap. Instead, try climbing into bed a half-hour earlier. It's better to get all your sleep at once.
- Exercise. It's conducive to getting a good night's sleep. Just don't exercise several hours before bedtime.
- Set your body clock. Try to go to bed and wake up at about the same times every day. Get exposure to natural outdoor light during the day.
- Limit liquids. Avoid drinking caffeinated beverages for at least six hours before bedtime, alcohol for at least three hours before, and other beverages for an hour before. Caffeine and alcohol stimulate urination and interfere with deep sleep.
- Avoid late meals. They can make you uncomfortable when you lie down, and encourage acid reflux.
- Don't watch TV from bed. If you're tempted, remove the tube from the bedroom.
- Use "white noise." The sound of a fan or other appliance can drown out disturbances.
- Relax. Tense your muscles, then slacken them; take deep breaths; or visualize a pleasant scene.
- Don't force it. If you don't doze off after about 30 minutes, go into another room and do something quiet until you feel drowsy.
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