If you are unable
to fall asleep or stay asleep, leave your
bedroom and engage in a quite activitiy
elsewhere. Do not permit yourself to fall
asleep ouside 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
arise time, even on days off work and on
weekends.
Use your bedroom
only for sleep and sex.
Avoid napping
during the daytime. If daytime sleepiness
becomes overwhelming, limit nap time to a
single nap of less than one hour, no later
than 3 p.m.
Distract your mind.
Lying in bed unable to sleep and frustrated
needs to be avoided. Try reading or watching
a videotape or listening to books on tape.
It may be necessary to go into another room
to do these.
Avoid caffeine
within four to six hours of bedtime.
Avoid the use of
nicotine close to bedtime or during the
night.
Do not drink
alcoholic beverages within four to six hours
of bedtime.
While a light snack
before bedtime can help promote sound sleep,
avoid large meals.
Avoid strenuous
exercise within six hours of bedtime.
Minimize light,
noise and extremes in temperature in the
bedroom.
The information provided herein should not be
used during any medical emergency or for the
diagnosis or treatment of any medical condition.
A licensed physician should be consulted for
diagnosis and treatment of any and all medical
conditions. Call 911 for all medical
emergencies. Links to other sites are provided
for information only -- they do not constitute
endorsements of those other site.
