- If you can't fall asleep after 20 min. GET UP and do something not too stimulating.
- The bedroom should be RESERVED for sleep and sex.
- Establish a PRE-SLEEP ROUTINE which signals your body and mind to slow down.
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Avoid intense exercise 3 hours before bedtime.
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Write down things that are on your mind in a JOURNAL to help you fall asleep faster.
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Try a warm bath or shower 90 minutes before sleep, NOT right before bed because we sleep better when our bodies cool down
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If you are having trouble with sleep at night DON’T nap in the daytime.
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The bedroom should be DARK and QUIET. If this is impossible consider earplugs but remember that some people sleep better with background noise.
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The importance of a good mattress should not be underestimated. Poor quality mattresses loose their support more quickly.
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A FIXED bedtime and wake up time helps you develop a good sleep pattern.
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Avoid substances that INTERFERE with sleep (i.e., caffeine, nicotine, & alcohol).
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Keep your alarm clock out of sight – if you wake up during the night try NOT to look at it
