Sleep hygiene

Procedure

• Preparation
  • Wake at a fixed time
  • Exercise vigorously during the day, avoid at night
  • Avoid caffeine 8 hours before bedtime
  • Avoid naps
  • Use bed for sleeping and sex exclusively
• In the hour or two before bed
  • Make sure that the bedroom is dark, quiet, and comfortable
  • Relax, avoid work or other stimulating activities
  • Avoid heavy alcohol
  • Avoid heavy meals
  • Avoid smoking
  • Try light stretching exercises or yoga
  • Try taking a warm bath
• At bedtime
  • Try to sleep at a fixed time
  • If you are having trouble falling asleep for more than about 15 minutes (guess-work, there shouldn't be a visible clock), get out of bed and do something relaxing or distracting
    • Keep the lights dim
    • When you feel ready to sleep, try again
    • Do this if you wake in the night and can't get back to sleep
  • Do not stare at the alarm clock; it should be turned or put away so that you can't see it

Further Reading

• No More Sleepless Nights, by Peter Haurie
• Jon Kabat-zihn videos on mindfulness