Published : Tuesday, 08 Mar 2011, 8:32 AM EST
• Go to bed at the same time each night and wake up at the same time each morning, including weekends.• Take a warm bath, drink a cup of warm milk or read a book before bedtime to help you relax.
• Leave worries at the bedroom door. If you’re concerned about something, make a list of the steps you’ll take to solve the problem before going to bed.
• Don’t take naps longer than 20 minutes or on a regular basis, and avoid naps after 5 p.m.
• Create an environment that is conducive to sleep – quiet, dark and comfortable.
Don’t read, watch TV or do work in bed for an extended time.
• Finish eating at least 2-3 hours before your regular bedtime.
• Exercise regularly. Finish at least 3 hours before bedtime.
• Avoid caffeine, nicotine and alcohol close to bedtime.
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