| Watching TV in bed |
Don't. TV viewing is not conducive to calming down. |
| Computer work in bed |
Don't work on a computer at all for at least an hour before going to bed. |
| Drinking alcoholic or caffeinated drinks at night |
Don't drink either for at least 3 hours before going to bed. |
| Taking medicines late at night |
Many prescription and nonprescription medicines can delay or disrupt sleep. If you take any on a regular basis, check with your doctor about this. |
| Big meals late at night |
Not ideal especially if you are prone to indigestion or heartburn. Allow at least 3 hours between dinner and going to bed. |
| Smoking at night |
Don't smoke for at least 3 hours before going to bed. (Better yet: quit!) |
| Lack of exercise |
Just do it! Regular exercise promotes healthy sleep. |
| Exercise late at night |
A no-no. Allow at least 4 hours between exercise and going to bed. It revs up your metabolism, making falling asleep harder. |
| Busy or stressful activities late at night |
Another no-no. Stop working or doing strenuous house work at least 2 hours before going to bed. The best preparation for a good night's rest is unwinding and relaxing. |
| Varying bedtimes |
Going to sleep at widely varying bed times -- 10:00 p.m. one night and 1:00 a.m. the next -- disrupts optimal sleep. The best practice is to go to sleep at around the same time every night, even on the weekends |
| Varying wake-up times |
Likewise, the best practice is to wake up around the same time every day (with not more than an hour's difference on the weekends). |
| Spending too much time in bed, tossing and turning |
Solving insomnia by spending too much time in bed is usually counter-productive; you'll become only more frustrated. Don't stay in bed if you are awake, tossing and turning. Get up and do something else until you are ready to go to sleep. |
| Late day napping |
Naps can be wonderful but should not be taken after 3:00 pm. This can disrupt your ability to get to sleep at night. |
| Poor sleep environment |
Noisy, too hot, uncomfortable bed, not dark enough, not the right covers or pillow -- all these can prevent a good night's sleep. Solve these problems if you have them. |
