Sleep! Sleep! Sleep!

The following can interfere with sleep:
• Caffeine - coffee, sodas, tea, chocolate
• Tobacco
• A room that is too hot or too cold
• Light
• Noise
• An uncomfortable bed
• Using alcohol before bedtime
• Being hungry
• Eating a large meal close to bedtime
• A snoring bed partner
• A pet in the bedroom
• TV in the bedroom
• Getting too stirred up before bedtime can make it hard to go to sleep

Some tips that promote sleep:
• Make 8 hours of sleep a regular habit. Sleeping less during the week and trying to catch up on the weekend doesn’t work.
• Try to go to bed at the same time every night.
• If you have a clock that is always lit up, turn it so you can’t see the time.
• Exercise every day.
• Turn off your TV and computer an hour or two before bedtime.
• If you nap, keep it short and early in the day.
• Try reading before bedtime, but use a low-watt bulb.
• Do not eat a few hours before bedtime but don’t go to bed hungry. If you eat something, choose food that is light and nutritious. Avoid spicy or greasy food.
• Take a hot bath before retiring.
• If you feel you need to worry, tell yourself that you will only worry in the daytime. Make your bedroom a worryfree zone. Learn relaxation techniques to reduce stress and worrying.
• Listen to relaxation tapes before retiring.
• Do not lay awake in bed for more than 20 to 30 minutes. Get up, do something boring for a little while, and then go back to bed.
• Your bed is for sleep and sex. If you are not doing either of these, stay out of bed.